Whether you work a desk job, do manual labor, or spend your days running after children, chances are you have experienced back pain. Sometimes it can feel like there is no escape from it, especially when you are unable to make it to a chiropractor right away when your pain flares up. The good news is that there are a few things we can do to get ahead of our back pain. While maintaining a healthy diet and exercise is obviously a great start, stretching is also an essential part of maintaining the health of your spine.
Why is Stretching so Important?
Stretching improves circulation, allowing blood to flow more freely throughout the body. Likewise, routine stretching also helps reduce stress and naturally improve energy. Other benefits of stretching include:
Relieve post-exercise soreness and pain
Improve athletic performance
Help prevent future injuries
Treat existing injuries
Help improve posture
Exercises and Stretches for Neck Pain
The Forward and Backward Neck Tilt:
This neck pain stretch can be done standing or seated, meaning you can even exercise sore neck muscles while at work.
Start with the head facing forward and the back straight.
Next, lower the chin toward the chest. Hold this position for 15-30 seconds. Relax and slowly lift the head back up.
From your start position, begin to tilt the chin toward the ceiling, bringing the base of the skull toward the back. Hold for 15 seconds.
Relax and return to the start position. Repeat the set several times daily.
The Shoulder Roll:
The shoulder roll is best done standing.
Begin with the head facing forward and the feet shoulder-width apart.
Raise the shoulders straight up and move them in a circle going forward. Repeat six times.
Return to the start position. Now, raise the shoulders straight up and move them in a circle going backward. Repeat six times.
Relax, and repeat as needed to relieve tension.
Stretches To Help Alleviate Low Back Pain And Tightness
Child’s Pose
If you struggle consistently with lower back pain and stability, starting off with an easy stretch might be right for you. The child’s pose is simple and relaxing. While kneeling on the floor, lean forward and press your palms into the floor until you feel the stretch in your lower back and glutes. Keep your breathing nice and even and try deepening the stretch by pushing further when you feel comfortable doing so...
Cobra Stretch
This movement is helpful to stretch tight abdominal muscles and the lower back. Start by lying on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground. Slowly, push your body upwards, so your weight is resting on your forearms. Be sure to keep your hips on the ground. Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10 seconds. Slowly return to starting position and repeat five times. If you have more flexibility in your lower back, try straightening your arms.
A lot of us tend to neglect stretching as part of our fitness routine, however, it is important to remember that not stretching can be just as detrimental to our health as not exercising. Try to stretch after each workout, and before bed to help you establish a regular routine of stretching. Doing so will help you to relax at the end of a long day of work and help you avoid painful muscle cramps and soreness. If you are unsure what kind of a stretch to do to help your specific back issue, talk to your chiropractor for more information. They will be able to help you find the right stretch to help you stay ahead of your back pain and prevent injury.
Stretching with Dr. Penn
At Pinpoint chiropractic and wellness we design a stretching routine that addresses your unique needs. Bearing in mind your medical history, current medical conditions, and any present pain, your physician will identify safe and effective stretches that can keep you feeling refreshed and aligned, even after you leave our office. Call Us Today