Simple Stretch Techniques for Alleviating Low Back Pain

Optimize Your Health and Wellness Naturally with Advanced Sports & Family Chiropractic & Acupuncture

Reduce Lower Back Pain Naturally with Simple Stretch Techniques (But DON’T Forget to Schedule a Chiropractic Adjustment, to Finish the Job!)

Lower back pain is one of the most common complaints among our patients, whether from prolonged sitting, heavy lifting, poor posture, or even stress. At Advanced Sports & Family Chiropractic & Acupuncture (ASFCA), we believe in holistic, non-invasive solutions to improve spinal health and overall well-being.

We encourage our patients suffering from low back pain to incorporate simple, targeted stretches into their daily routines, which can help alleviate discomfort, improve mobility, and prevent future pain.

Daily stretching is an excellent way for patients of all ages to relieve lower back pain when they can’t reach one of our top-rated clinics. When done correctly, stretching can improve flexibility and prevent injuries.

Individuals who have suffered a low back injury because of Pregnancy, Sports Injury, Workplace Injury, or even a Car Accident can benefit significantly from routine stretching, especially when combined with the natural healing power of Chiropractic Care, Board Certified Acupuncture, and Physiotherapy.

Below, you will find a set of gentle beginner stretches that almost anyone can perform in the comfort of their own home.

Child’s Pose (Great for Stretching the Lower Back & Hips)

This gentle yoga stretch helps to elongate the spine, specifically the lower back and hips, relieving tension and promoting flexibility.

Step One – Start on your hands and knees.

Step Two – Sit your hips back towards your heels while extending your arms forward.

Step Three – Hold for 20-30 seconds, breathing deeply.

Repeat this stretch 3 to 5 times each day if you are able.

Knee-to-Chest Stretch (Relieves Spinal Tension)

This simple and easy-to-perform stretch helps release tightness in the lower back and improves circulation.

Step One – Lie on your back with both legs extended.

Step Two – Bring one knee toward your chest, holding it with both hands.

Step Three – Hold for 20-30 seconds, then switch legs.

Repeat this stretch 3 times per leg each day if you are able.

Cat Cow Stretch (Promotes Spine Flexibility)

The cat-cow stretch is a great way to increase spinal mobility while reducing stiffness and discomfort.

Step One – Start on your hands and knees.

Step Two – Inhale, arching your back (Cow Pose) while lifting your head and tailbone.

Step Three – Exhale, rounding your back (Cat Pose) while tucking your chin.

Hold this stretch for 1-2 minutes daily if you can.

Seated Spinal Twist (Enhances Spine Mobility)

The seated spinal twist is a stretch that uses twisting motions to help realign the spine and reduce lower back strain. It is very important not to over twist and cause further damage to your lower back injury.

Step One – Sit on the floor with your legs extended.

Step Two – Cross one leg over the other, placing the opposite elbow outside the knee.

Step Three – Twist your torso gently, holding for 20 seconds per side.

Repeat this stretch 2-3 times per side each day.

Pelvic Tilt Exercise (Strengthens Core & Stabilizes the Lower Back)

The pelvic tilt exercise is an excellent way to reduce pain and strengthen core muscles, which are essential to stabilizing the lower back and the rest of the spine.

Step One – Lie on your back with your knees bent and feet flat on the floor.

Step Two – Tighten your abdominal muscles and flatten your lower back against the floor.

Step Three – Hold for 5 seconds, then release.

Repeat this stretch 10-15 times per day if you are able.

You mustn’t overdo it with these simple stretches and cause further damage. If your lower back pain has not improved after a few days of stretching, it’s important that you schedule an appointment with the Expert Doctors at ASFCA to have your spine evaluated.

The ASFCA Approach to Natural Pain Relief

While a daily stretching routine can be highly beneficial, addressing the root cause of lower back pain is essential. At ASFCA, our expert team provides Chiropractic Care, Board-Certified Acupuncture, Disc Decompression Therapy, and state-of-the-art Physiotherapy Treatments to help patients achieve optimal health and wellness and lasting natural relief.

If you experience chronic pain, stiffness, or limited mobility in your lower back, a professional assessment can help determine the best treatment plan tailored to your needs.

ASFCA Has Multiple Conveniently Located Chiropractic & Acupuncture Clinics Located Across Kansas City – In Both Kansas & Missouri

Stop living with pain and get back to living your best life. Let the team of experts at one of our conveniently located clinics correctly diagnose your problem, relieve your pain, correct the cause of the problem, and optimize your health and wellness. We make it easy for you to get the care you need with our affordable treatment plans, being IN-Network with most all insurances, and our $49-dollar new patient special.

ASFCA: Your Partner in Health and Wellness

Make your appointment today at one of our top-rated Kansas City chiropractic and acupuncture clinics: Overland Park, Kansas; Olathe, Kansas; Prairie Village, Kansas; Belton/Raymore, Missouri; Lee’s Summit, Missouri; Blue Springs, Missouri; Liberty, Missouri; and Raytown, Missouri

Don’t wait to optimize your health and wellness. ASFCA makes it easy to schedule an appointment, call the clinic closest to you and your family, or make your appointment online.