Daily life has a way of putting unnecessary pressure on the spinal column, leading to a great deal of pain, tension, and discomfort. One effective way to combat these effects is through daily stretching that targets the spine. Our team at Capitol Rehab of Crofton would like to share a few stretches that you can do in just a few minutes each day for back pain relief.
Cat-Cow Pose
Lower yourself to all fours. While tucking your head down to your chest, gently stretch your spine to the ceiling. Hold for a few seconds before slowly lifting your head and lowering your spine. Repeat up to ten times.
If you are at work and are unable to lie down, you can do a variation of this in your chair. Start in a slouching position, completely relaxed. Slowly roll your shoulders and your head back while pushing your stomach forward, creating an exaggerated curve in the back. Hold for a few seconds before repeating the process.
Knees to Chest
Lie on your back. Pull your knees to your chest, placing your hands either below your knees or at the back of the thighs. Hold this position for about 15 seconds before lowering your legs to the floor. After resting for a few seconds, repeat the motion up to nine more times.
Spinal Twist
While still on the floor, gently move your knees to one side of your body. Be sure to keep your back flat on the floor. Hold the stretch for 15 seconds, move back to the center, and then move your knees to the other side. Repeat on each side five to ten times.
Forward Fold
While you are standing, slowly and gently fold your upper body forward, allowing your head to hang down. Bend your knees slightly and hold for about ten seconds. Gently roll your body back up, and repeat the process five to ten more times.
Find Back Pain Relief with Our Chiropractors in Crofton, MD
If you are suffering from back pain in Crofton or the surrounding areas and would like to learn more about our chiropractic services, contact Capitol Rehab of Crofton. Call our team today at (410) 451-3561 or reach us through our website by using our online contact form.