7 Simple Home Exercises to Relieve Back Pain – by Dr Scott Walton, DC

7 Simple Home Exercises to Relieve Back Pain – by Dr Scott Walton, DC

Back pain is one of the most common problems in the work force today. It is estimated that 80% of the population suffers from low back pain at some point in their life, often going untreated.

As a chiropractor, reducing pain and improving spinal movement are the most important goals while treating back pain.

Studies show that lack of movement is one of the primary causes of back pain.

Here are 7 simple stretches you can do anytime and anywhere that may help to reduce your back pain. Specific instructions on how to complete the stretches correctly will also be highlighted.

Knee to Chest Stretch

1. Lie flat on your back with legs straight.
2. Bend one knee.
3. Grasp your knee with both hands.
4. Pull the knee against the chest using both hands.
5. Hold this position for 8-10 seconds and complete 8-10 repetitions.
6. Repeat using the other knee.

Double Knee to Chest Stretch

1. Lie on your back, both knees bent 90 degrees.
2. Grasp both knees with both hands.
3. Pull knees against the chest (for best results keep no space between the knees).
4. Hold position for 8-10 seconds and complete 8-10 repetitions.

Psoas Stretch

1. Kneel on right knee.
2. With left leg, take a large step forward similar to a lunge.
3. Keep back upright and push hips forward.
4. Stretch should be felt along the right thigh and hip. Hold 30 seconds and repeat twice.
5. Repeat with leg positions reversed.

Quadriceps Stretch

1. Stand straight.
2. Stand on right leg.
3. With one or both hands grab your left foot and push/pull against buttocks.
4. Stretch should be felt along the thigh, hip, and back. Hold for 30 seconds and repeat twice.
5. Repeat with leg positions reversed.

Downward Facing Dog Stretch

1. Stand facing a wall.
2. Bend at the hips and place hands against wall to support, your back should be parallel with the floor.
3. Allow head to fall forward between the arms.
4. Try to keep your lower body straight to increase stretch.
5. Hold for 30 seconds and repeat twice.

Spinal Stretch

1. Lay on your back with arms straight out at your side.
2. Bend left knee to 90 degrees.
3. With right hand reach across to grab the left knee.
4. Pull left knee across the body and attempt to touch the floor on the right.
5. For best results be sure to keep both shoulders against the floor.
6. Hold for 30 seconds and repeat twice.
7. Repeat with right knee.

Hamstring Stretch

1. Lay on your back with knees bent 90 degrees.
2. Straighten one leg and lift it upward.
3. Grab straight leg behind the thigh with both hands and pull towards the head.
4. Keep the back, shoulders, and head against the floor
5. Stretch should be felt along the back of the thigh and calf

These simple stretches will promote movement and reduce muscle tightness of the legs and pelvis.  Maintaining movement and flexibility of these muscles may reduce back pain significantly, especially if its as a result of lacking movement. Try completing them once daily for optimal results.

To book an appointment with Dr Scott please call 3482 2637 or click here to book an appointment online.

By: Dr. Scott Walton (BSc. DC) Chiropractor, Wellspring Chiropractic at North Lakes, Brisbane.