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Stretches for your lower back

A common reason why many of our patients at ProActive Health seek chiropractic care is that they are experiencing back pain. In today’s world, most people are stuck at their desks (or beds if you’re still working from home) all day and the sad truth is that this can cause strain on your muscles and spine over time. Poor posture while sitting and your workspace setup can also cause this (we recently wrote an article on the best way to set up your workspace).


In today’s article, we will cover a few stretches and exercises that you can practice at home to help ease any discomfort you’re experiencing.


Knee To Chest (stretch)





On your floor or mat, lay flat on your back and with your knees bent and pointed to the sky. Grab your left knee and bring it close to your chest, all while keeping your back on the floor. Take a few deep breaths and repeat on your right side.


Now the important thing to remember is that everyone has a different body structure, so don’t try to force anything out of risk of injuring yourself.


Cat and Cow (stretch)




After you’ve completed the previous stretch, roll over and kneel on all fours. Place your hands at shoulders length. Now take a few deep breaths, and as you inhale, tense your core and round your back like a cat. As you exhale, loosen your core and gentle pull your stomach towards the floor while looking up. Repeat this movement 5x.


Bonus tip: spread your fingers apart to deepen your stretch and keep balance.


Lying Knee Twist (stretch)




To help stretch your paraspinal muscles, lie on your back with your legs extended straight out and gently bend your right leg. Cross your right knee over your right side until you feel a gentle stretch in your back and glutes. Hold this position for 20-30 seconds and then tense your core and return to your starting position. Repeat on your left side.


Visit us at ProActive Health today to “Align Your Spine, Realign Your Life!”


Ready to see a chiropractor, whether for the first time or as someone looking to visit a new chiropractic office? Dr. Doug Patterson at ProActive Health is the top choice in the Michiana area!


In 1993, Dr. Doug Patterson hurt his back and first sought the care of a Chiropractor. It was after this experience that he decided he wanted to help people himself by pursuing chiropractic. He is a 1997 graduate of the Life University College of Chiropractic in Marietta, Georgia, and has been in practice now for 20+ years. Since then, Dr. Doug has expanded his field of practice to include functional medicine and science-based nutrition. Schedule a visit with Dr. Doug at ProActive Health today!

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