Stretching: the best thing for a sore back (Chiropractic Care)

One of the best things you can do for a sore back is to stretch. Stretching a sore back can help bring back some suppleness and increase in mobility, decrease back pain and discomfort, and improve your range of motion.

An important note about stretching

Never continue a stretch or take part in any activity that hurts your back. Take it easy, and remember to always seek the advice of a professional.

Learn more about our team of chiropractors and how they can help.

Stretching should be pain free, so never force your body into difficult positions. Move into the stretch slowly and avoid bouncing, which may actually tear muscles. Hold stretches long enough (15-30 seconds) to allow muscles or joints to become loosened.

Here are three stretches  you can do at home to help your sore back.

Back Flexion Stretch:

Start by lying on your back and pulling both knees to your chest, while simultaneously flexing your head forward into a balled-up position until you feel a comfortable stretch in your back. Repeat for 5 to 10 repetitions.

Continue lying down on your back with your knees all the way up as far as you can toward your chest. Hug them with your arms, then roll back and forth along your back. As your body rolls with your legs and arms tucked in, your back will get a nice stretch. This stretch is to be done slowly. Repeat for 5 to 10 repetitions.

Knee to Chest Stretch:

Start by lying on your back with the knees bent and both heels on the floor.   Bring one knee to your chest and wrap both hands around your knee to increase the stretch. Hold for 15 to 30 seconds and repeat the stretch on the opposite leg. Repeat for 5 to 10 repetitions.

Hip Stretch:

While standing with feet shoulder-width apart, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt.

If you have persistent back pain  (learn more about chronic back pain) please seek out medical help from your health care practitioner. They can rule out any serious aliments or conditions, and then you can start one of the best things you can do for a sore back – STRETCH!