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At Home Exercises to Ease Low Back Pain

Low back pain is the number one cause of work-related disability in the U.S. and the 2nd most common reason reported for missing work. What’s more, it is the 5th most common reason for ALL doctor’s visits! It’s obvious that low back pain is becoming an epidemic in our society, and we wanted to offer you some exercises to do at home to help ease your low back pain in between chiropractic visits.

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1. Piriformis Muscle Stretching Exercise– This muscle runs from the back of your thigh bone to the base of your spine. Stretching it can alleviate sciatica pain and joint disfunction between chiropractic care.

  • Like on your back and cross the involved leg over the other
  • With both knees bent, place both of your hands together underneath the lower leg
  • Pull the bottom leg toward your chest until you feel a stretch in the buttock area
  • Hold for 30 seconds and repeat 2x

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2. Psoas Major Muscle Stretching Exercise- This muscle attaches to the front of the lower portion of your spine, and when tight, can limit your lower back mobility and lead to back pain.

  • Kneel on one knee and rotate the leg outward while tightening your gluteal muscles on the side you are stretching
  • Lean forward through your hips rather than bending your spine
  • You should feel a stretch in the front of the hip you are kneeling on
  • Hold for 30 seconds and repeat 2x

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3. Hamstring Muscle Stretching Exercise– Your hamstrings run from the back of your pelvic bone to just below the back of your knee. They help bend the knee and extend the hip. If they are too tight, it’s almost impossible to have good posture, increasing your risk of degenerative disc disease.

  • Lie on your back and grab the leg behind the knee with your hip flexed 90 degrees and your knee bent
  • Try to straighten your knee with your toes flexed toward you
  • Hold for 30 seconds and repeat 2x

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These stretches will greatly help reduce lower back pain, however, they cannot cure it. Call us for your consult today so we can help you treat your pain at its source!