Whether you have chronic back pain or want to prevent it, there are plenty of exercises and stretching routines to keep your back in good shape. This post explores some of the most common ones you can easily incorporate into your daily routine.
Best Exercises & Stretching Routines For Your Back
Cat-Cow Stretches
The bridge exercise targets your lower back, glutes, and hamstrings. It promotes spinal stability and relieves tension. To perform it:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Press your feet into the floor, inhale, and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
- Hold the position for a few seconds before slowly lowering your hips back to the floor.
- Repeat 10-15 times.
Knee-to-Chest Stretch
This stretch helps ease tension in your lower back by stretching the hamstrings and glutes. Here’s how to do it:
- Lie on your back with both knees bent and feet flat on the floor.
- Bring one knee towards your chest, holding your shin or thigh to pull your knee closer.
- Keep the other leg flat or bent at the knee.
- Hold the stretch for 20-30 seconds, then switch legs.
Hamstring Stretch
Tight hamstrings are a common contributor to lower back pain. By stretching them, you can alleviate pressure on your lumbar spine. To do this exercise, you need to:
- Sit on the floor with one leg extended and the other bent, your foot resting against the inner thigh of your extended leg.
- Lean forward from your hips towards the foot of your extended leg.
- Hold for 20-30 seconds, then switch sides.
Keep Your Back Strong And Healthy
At Merckling Family Chiropractic, we’re here to help you achieve and maintain optimal back health. If you’re experiencing back pain or want to enhance your overall back strength, please contact us today.
