Lower Back Stretches

If you are waking up every morning with a stiff and painful lower back, you can either continue to wake up every morning with discomfort and tension, or you can choose to do something about it.  There are a variety of things that can cause you to feel pain in your lower back in the mornings, reaching out to your chiropractor for help is a good first step.

Muscle imbalance in the lower back is a common reason for lower back pain.  These are a few things you can try at home to begin addressing the issue.  If the muscles of the back have tensed up to protect your spine from additional injury they may need some outside help to relax the area and get it back to the state it should be in.

Gently stretching will help to keep your muscles and ligaments pliable.  This allows the joints to move more freely and can reduce the chance of pain.  Two areas to include if you are experiencing lower back pain are the psoas (hip flexor) and piriformis muscles.

After you have warmed your body up you can try some of these stretches to address your psoas.  You can do this stretch on the floor but it best to do it lying on a bench or your bed.  Lie down on your back and scoot down so your hips are near the end of the table.  Let one leg hang down and put both hands on your other knee.  Pull the knee to your chest and hold it for ten to fifteen seconds.  You shouldn’t feel pain during this stretch.  Repeat this five times with each leg.

You can stretch this area by getting into a lunge position, left leg back.  You want to have your back leg stretched behind you and your front leg bent about 90 degrees. Ease forward until you feel a stretch in the front of the hip of the left leg.  Hold it for ten seconds then switch sides.  Stretch each side three or four times.

To address your piriformis start on the ground, on your back, with your knees bent and feet flat on the floor.  Lift your left knee and pull it toward your right shoulder with your right hand.  Begin by holding for five seconds, as you progress you can hold the stretch longer, up to 30 seconds or so.  Repeat on each side.

Go back to the starting position, on your back with your feet flat on the floor.  Lift your left foot and rest the ankle on your right knee.  Pull your right knee toward your chest. Hold for five seconds, gradually working your way up to 30 seconds.  Release and switch sides.

Call our office if you continue to feel pain in the mornings.  Dr. Elsey can help you determine the underlying cause of your back pain.  We can recommend treatment and suggest exercises and lifestyle changes depending on exactly what is causing your pain.  You deserve to start every day pain free!