Back pain or discomfort can be a frustrating and often debilitating experience. But you don’t have to live with the discomfort! Try these stretches to alleviate the pain and prevent future discomfort so you can focus on your life without the distraction of pain.
Laying flat on your back, swing one leg over your body and stretch the opposite arm the other direction. This will give a nice stretch to the paraspinal muscles and relieve the tension built up. This is a great stretch to try after a long day sitting at the office. It will ease a tight back and restore some mobility.
Knee to Chest
Lay on the ground with your legs in front of you and your feet pointed toward the ceiling. Pull one leg toward your chest and hold the stretch for 20 seconds. This simple move stretches your lower back and glute muscles. If you spend a lot of time sitting at a desk, your glute muscles are probably underdeveloped and can shorten. Do this stretch daily to keep your lower body flexible, which will prevent pain.
Lie on your stomach with your legs extended behind you. With your elbows and palms flat on the ground beside your ears, push your body upward, raising your chest off the floor. Keep your hips on the ground and hold the position for 10 seconds. This stretch works the lower back as well as your abdominal muscles. It will help reverse the hunched over posture you develop when working on a computer all day.
Start on your hands and knees, with your spine in a neutral position. Slowly arch your back, raising your chest and sinking your abdominal muscles toward the floor. Hold for this position for 5-10 seconds before returning to a neutral position. This move will stretch to your entire spine, increasing mobility and helping you stay limber.
These stretches should help to relieve any minor back pain and prevent any further discomfort, but if they are not enough, Chiropractic adjustments can provide a permanent solution to many back issues. If you are experiencing back pain, especially related to sitting at a desk all day, we can help heal your body and keep things functioning as they should.
Our chiropractic team of wellness doctors, Vasili Gatsinaris, DC, QME, James Kim, DC, Adam Abulghualya, DC, BS, ART and Caprice Leonard, MA, ATC specialize in chiropractic and wellness care. Our Irvine chiropractic office is located near John Wayne Airport, convenient for people living in Newport Beach, Costa Mesa, Tustin, Santa Ana and other surrounding Orange County communities.
Let our Orange County chiropractic team make a plan and treat your injury so that you are not restricted from your active lifestyle. To learn more about our variety of services or to schedule an appointment, take advantage of our Facebook new patient special and contact us or call 949-263-9003 today.