Although chiropractic treats much much more than just low back pain, it is one of the most common reason to visit the chiropractor.

• Low back pain affects 80% of the population at some point in their lives and is the second most common reason to visit the doctor. (With number 1 being upper-respiratory infections.) Symptoms are anywhere from dull, achy pain, to sharp stabbing or shooting pain to pain so debilitating movement is almost impossible.
• It is the third most expensive health disorder.
• Chiropractic is sought first, 4 out of 10 times for low back pain.
• Chiropractors treat 27 million Americans annually. With 1 million adjustments every business day.

I get asked all the time, “What exercises should I be doing for my low back right now?”.

I’m not a fan of doing any exercises while in pain. I am a fan of stretching however. While in the first stages of pain, exercise can complicate and make the pain worse. (Stretching too soon can also cause more pain. I only suggest stretching once we have gotten some relief of pain.) Once the pain has subsided, then we can introduce exercises to help keep your spine healthy and functioning properly.

1. Back Flexion Stretch

While laying on the ground, bring your knees to your chest and bring your chin to your knees. You should feel a stretch through your mid and low back.

(Forgive my son, as he can’t lift his head and bring his knees to his chest apparently… 😂)

2. Knee to Chest Stretch

While seated or lying down, place your right hand behind your right knee. Now bring the right knee up to your left shoulder. This will stretch your Gluteus and Piriformis. Make sure to keep proper posture while doing this stretch. You will not be able to reach your shoulder. We are aiming for line of direction. Then do the opposite side.

3. Chair Hamstring Stretch

While sitting in a chair, place one leg on another chair right in front of you. Now bend forward and try to reach your toes. Don’t strain too much, when you first start stretching it may be impossible to reach your foot. Just stretch till you can feel it in the back of your thigh. The more often you stretch the more you will be able to stretch. Start slow by only holding the stretch for 5-10 seconds. You can add time or more reps as you feel comfortable.

(This is suppose to be with one leg at a time and with a straight leg… 2 year olds are hard to coach.)

4. Child’s Pose

Kneel on all fours. Make sure knees are positioned under your hips (wide based). Don’t move your hands and slowly move your butt toward your legs until you are resting your thighs on your calves. Keep your head down, looking at the floor.

Chiropractors’ Goal

Our goal is to get a good stretch, don’t push yourself too hard too fast. A slow start is often better. As you start feeling better with chiropractic treatment, the longer and more reps you will be able to do safely and effectively. If you ever have any questions on what stretches or when you should exercise, just ask your chiropractor.

~Dr. Lacey~
Carder Chiropractic Clinic, Inc.
El Reno, OK 73036