Chiropractic, like any science that aims to improve your structure, takes some effort on the part of the patient. This post is meant to give examples of the most common low back stretches I prescribe for my patients with low back pain, sciatica, and strained muscles. These are the basic exercises I give to patients in the Grapevine and Roanoke offices to supplement the Chiropractic adjustments.
1) Knee-Chest: Stretches the low back, glutes, piriformis and hips.
2) Double-Knee-Chest: Stretches the low back and sacrum, as well as the para-spinal musculature.
3) Ab-Curl up: Strengthens the Abs and core, providing a more stable low back, preventing future injury.
4) Pelvic tilt: Strengthens the hips, providing a solid foundation for the low back.
5) Leg Crossover: Stretches low back, strengthens the core.
6) Back Kicks: Strengthens hips, glutes and low back. This exercise is a little more advanced. If you feel any pain or discomfort, skip this exercise.
7) Cat-Cow: Strengthens core, stretches lumbar para-spinal muscles
8) Superman/swimmer: Strenghen hips, butt, and all the muscles from your head to your tail bone.
10) Anterior hip stretch: Stretches hip flexors and quads. releasing these muscles will help relieve pressure in the low back, just above belt level for most patients.
11) Figure 4 Hamstring Stretch: Stretches the Hamstrings muscles one at a time allowing your lumbar spine (low back) to maintain its normal lordosis (curve) and takes pressure off the discs between your vertebral bodies.
12) Wall push. Stretches the back of the legs and calves, helping to prevent plantar fasciitis, and other low back injuries related to posture.