5 Stretches for Lower Back Pain Relief Low Back Pain in Arlington, TX
Hey guys, welcome back! I’m Dr. Strasser, your chiropractor, and today we’re going to do a short video on low back stretches. Most of these stretches will help relieve low back pain, and some of them will also activate your abs and core. You can do them before or after your workout—or even first thing in the morning. Let’s get started.
1. Knees-to-Chest Stretch
The first stretch is knees to chest. You’ll lie on your back and gently pull your knees up toward your chest. Breathe deeply—in and out—for about 20 to 30 seconds. This stretch decompresses the intervertebral spaces in your spine, helping to take pressure off the discs and nerves.
It’s a great way to start your routine, and it also promotes relaxation by stimulating the parasympathetic nervous system, which aids in digestion. So yes, doing this stretch can even help improve digestion.
. Child’s Pose
Next up is child’s pose, a popular yoga pose. Start on all fours, then bring your forehead to the floor and your hips back toward your heels. This position helps elongate the spine and relieve tension.
It’s especially helpful after long periods of sitting or standing. I like to gently rock back and forth in this position to open up the hips even more. Do this for a couple of minutes as part of your routine.
3. Cat-Cow Stretch
Now let’s move into cat-cow, another yoga-based stretch. Begin on all fours. For the cow pose, drop your belly toward the ground, lift your chest, and look up. Hold for about 20 seconds.
Then for the cat pose, arch your back like a cat, tuck your chin to your chest, and exhale as you pull your belly button up toward your spine. This movement activates your core—one side contracts while the other side stretches, and then vice versa.
It’s a great way to wake up your spine and improve flexibility.
4. Figure Four Stretch
The next stretch is the figure four. Lie on your back and bring one leg up. Cross the other leg over it, resting your ankle just above the knee. Then grab behind your hamstring and pull gently toward your chest.
This stretch targets the piriformis, glutes, and hamstrings. The piriformis is a small muscle that runs from your sacrum to the top of your femur. If it gets tight, it can cause a lot of discomfort, especially in the low back and hips. I personally like this one after leg day—it’s super effective.
5. Seated Toe Touch
Lastly, I like to finish with a seated toe touch. Sit on your bottom with both legs extended straight in front of you. Then reach forward and try to touch your toes.
This targets the hamstrings and lower back. I’ve got tight hamstrings myself, so this is always a good one to wrap up the routine.
All of these stretches are great for reducing low back tension, improving mobility, and helping you get the most out of your chiropractic treatment. If you’re one of our patients at the office, I may refer you back to this video so you can continue stretching at home.
