Three Back Stretches Your Chiropractor Will Be Proud You'Re Doing

If you're already working with a chiropractor to treat your back pain, then congratulations. You've taken the first big step towards reclaiming a pain-free life. In order to alleviate back pain fully, however, it's important that you take good care of your back on a daily basis between chiropractic appointments. One way to accomplish this is with daily back stretches. Add these three stretches to your routine; they'll strengthen your back, help ease your pain, and maybe even make your chiropractic treatments even more effective.

Supine Spine Stretch

This stretch is good for easing tension through your upper back and shoulders. It is a good one to do especially after hours of sitting at a desk and involves moving your arms like you did to make snow angels as a kid.

 Lay flat on your back on a hard floor. Start with your arms at your sides. Then, keeping your arms straight, stretch them out to your sides slowly. Bend slightly at the elbows as you continue to reach your arms around in an arc. You should end with your arms above your head (but still just above or on the floor). Hold this position for a few seconds, and bend your head to the right and left to loosen your neck. Then, swoop your arms back down to your sides in another big arc. Repeat this stretch 3 – 4 times in a session.

Seated Side Twists

This stretch is good for strengthening and stretching the mid-back. It will also loosen your neck and hips if they happen to feel tight.

Begin in a seated position on the floor. Your legs should be out in front of you and slightly bent at the knee. Reach your right arm over your body, and place it on the floor to your left-hand side. You should be twisting at the hips to achieve this position. Hold this stretch to the count of 10, and then repeat it on the other side. Five stretches on each side should be sufficient.

The Bridge

This exercise stretches the entire back, but especially the lower back. You may only be able to hold it for a second or two at the beginning, but as your back becomes stronger, you'll be able to hold it longer – for 30 seconds or more.

Start by lying on your back. Bend your legs at the knee, and keep your feet flat on the ground. Bend your elbows so that your hands are resting on the floor to the side of your head, with your fingers facing your shoulders. Then, push your hips up into the air. Your back should arch as your body forms into the shape of a bridge. Hold this position for as long as is comfortable, and then lower yourself back down. Repeat the exercise 2 – 3 times each day.

If stretching really seems to be helping your back pain, which it likely will, try asking your chiropractor for additional stretches you can do at home. He or she can recommend some stretches that are especially helpful for your individual back problems.

To learn more, contact a chiropractic clinic like Stroud Chiropractic Clinic.