While professional chiropractic services and physical therapy can work wonders for your back, stretching is something patients can do at home to further the treatment they receive at Horst Chiropractic. Stretching can relieve pain in the spine, tendons, ligaments, and muscles. It can also restore mobility, build strength, and reduce your risk of future injury.

Dr. Nathen Horst would like to discuss a few simple stretches you can do at home that are beneficial to your lower back and spinal health. We can discuss other exercises and activities that can be performed at home during a consultation at our Temecula, CA center.

Reminder: Take These Stretches Slowly

Whenever you start any kind of exercise or stretching routine, it’s important that you take things slow. Be sure to strive for greater flexibility, but do not push yourself so hard that you cause an injury.

Single-Knee-to-Chest Stretch

A traditional stretch you’ve probably seen, this is ideal for the hips, thighs, and buttocks while also benefitting your spinal alignment.

To perform this stretch, lie flat on your back with your hands relaxed at your sides and legs straight. Bend your right knee and grab it with both of your hands. Gently pull your knee toward your chest to the best of your ability. Hold this pose for up to a minute and breathe deeply. Lower your leg back to the ground and extend it straight out. Repeat this motion with your other leg.

Seated Spinal Twist Stretch

This well-known stretch is a great way to loosen up your lower back, hips, and buttocks. It can also help stretch your abdominal muscles, obliques, shoulders, and neck.

To perform this stretch, sit on the floor with both legs straight and arms to your sides. Place your right foot over your left leg, resting it to the outside of your left thigh. Turn your body so that your left elbow is on the outside of your right knee; keep your right hand on the ground for balance/support. Your body should be twisted so that your chest is facing away from your right foot. Breathe deeply and hold this pose for up to a minute. Repeat with the opposite side of your body.

You can modify this pose by bending your left leg and positioning your left foot toward your right thigh, though this is something to work up to if it is not currently possible. Again, take these stretches slow.

Pelvic Tilt

The pelvic tilt is an excellent stretch for your lower back as well as your abdominal muscles. It can also help with your hips and hamstrings.

To perform this stretch, lie down flat on your back with both knees bent and your feet flat on the floor. Slightly adjust the position of your pelvis so your lower back presses flat to the ground. Hold this pose for up to 10 seconds while breathing normally. Release this position and take a few deep breaths to help relax. Repeat this subtle shift of the pelvis three to five times.

Sphinx Stretch

This pose is an extremely relaxing way to engage the lower back while stretching your abdominal muscles, chest, neck, and spine.

To perform this stretch, lie down on your stomach with your elbows positioned under your shoulders and palms flat on the ground. Your feet may be slightly apart, though ideally try to keep your big toes together. Slowly engage your lower back and raise your chest, neck, and head off the ground, pressing into the ground with your pelvis. Hold this pose for up to a minute and slowly lower yourself back to the ground.

You can modify this pose by getting up on your hands a bit while engaging your lower back, even working up to a point where you rise your body up with your hands on the ground and your arms totally straight. Some people may even raise their body off he floor a bit to better engage their core. Again, start slowly and with what is comfortable before working toward these advanced modifications.

Child’s Pose/Prayer Pose

A traditional pose in yoga, this relaxing stretch is ideal for your hamstrings, the muscles of the buttocks, and your spinal extensors. It’s also great for the shoulders.

To perform child’s pose, get on your hands and knees on the floor, with your feet flat to the ground and soles facing up. Slowly sink your body back and rest your buttocks on your heels. Keep your arms straight ahead of you with your hands-on the ground, and keep your head/neck in line with your body. Fold your body forward as you sink backward, touching your belly to your thighs and your face to the ground. Breathe deeply and hold this pose for up to a minute.

Speak with an Experienced Chiropractor

For more information about improving the health of your spine, be sure to contact a skilled chiropractor and lower back pain specialist. At Horst Chiropractic, we will help with regular adjustments and tips so you can thrive at-home.