woman in camel position for stretching and treating low back pain

While everything has been in lockdown over the last several weeks, you’ve been suffering with lower back pain. Whether it’s chronic or an acute injury, you eagerly look forward to when you can revisit your chiropractor. Although you undoubtedly need professional chiropractic care, did you know that there are things you can do at home to facilitate your healing? Read on to learn how you can address your low back pain in Richardson while practicing social distancing.

Keys to Rehabilitation

To recover from and prevent more back pain, you need to implement exercise into your lifestyle, particularly these three types:

  • Stretching—Stiffness often accompanies back pain, but maintaining your muscles’ elasticity can ease your discomfort.
  • Strengthening—Building up the back muscles can help you avoid reinjuring yourself in the future and can help you maintain proper, upright posture.
  • Aerobic exercise—Whether it’s swimming or walking for 20 to 30 minutes, consistent, low-impact, and low-resistance aerobic exercise helps to rehabilitate lower back muscles.

Simple Lower Back Exercises

Here are a few simple ways you can alleviate some of your discomfort on your own.

Cat-Camel Stretch

On your hands and knees, allow your head to droop. Lift your back toward the ceiling until you feel your back stretching. Hold this position for 15 to 30 seconds. Then, press your stomach toward the floor and lift your buttocks toward the ceiling. Hold for 15 to 30 seconds. Repeat this cycle at least twice.

Piriformis Stretch

Lie on your back and cross your right ankle on top of the left knee. Grab your left thigh and pull the knee toward you so that your foot is lifted off the floor. To increase the stretch, pull the knee closer toward you. Hold this position for 10 to 30 seconds, and repeat this stretch with the other leg.

Knee to Chest

Lie down on your back with either your feet flat and knees bent or your legs flat on the ground. Bring your right knee up to your chest, maintaining the position of the left leg. Keep your lower back pressed to the floor, and hold this position for 15 to 30 seconds. Switch legs and repeat the process.

Pelvic Lift

Lie flat on back with your knees bent and your feet flat on floor about hip-width apart. Both arms should be extended by your sides with the palms facing down. Lift your pelvis off the floor and press your hips as high as possible, squeezing the muscles in your buttocks. Hold this position for one count, and then slowly lower your hips back down to the floor. Do at least eight repetitions.

Although you’ll ultimately be able to visit your chiropractor in Richardson soon, you don’t have to simply sit and wait in pain. Doing these stretches can help your back start the healing process and head in the right direction.

About the Author

During the course of more than 20 years in his career, Dr. Z has received all four parts of the National Board of Chiropractic Examiners and NBCE Physical Rehabilitation certification. He approaches each patient’s care based on their unique needs and customizes treatment accordingly. If you have questions about back pain exercises and stretches, or if you would like to schedule an appointment, you can contact Dr. Z by clicking here.

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