Do you struggle with back pain? Stretching is a low-cost, low-impact way to relieve back pain without using medicine or special tools.
It’s hard to overstate the benefits, which include:
- Reducing pain
- Reducing stiffness
- Increasing flexibility
- Increasing mobility
- Improving quality of life
Some stretches may even be done at home, or in the office when you’re at work.
Stretching on Your Own
Here are a few stretches you can use on your own. Move slowly and gently as you complete each of these stretches.
Child Pose
The child pose yoga stretch helps you stretch your lower back, hips, and thighs.
- Kneel on the floor with your legs slightly apart.
- Slowly lean forward, keeping your arms extended in front of you until your forehead touches the floor.
- Hold for 30 seconds to one minute.
- Take deep breaths and relax your lower back muscles.
- Repeat two to three times.
Cat-Cow Stretch
The cat-cow stretch will help you loosen your lower back muscles and improve spinal flexibility.
- Get on your hands and knees.
- Place your wrists directly under your shoulders.
- Place your knees directly under your hips.
- Inhale and arch your back.
- Lift your head and tailbone towards the ceiling.
- Exhale as you round your spine, tucking your chin into your chest.
- Pull your navel towards your spine.
- Repeat this stretch 10-15 times.
Knee-to-Chest Stretch
The knee-to-chest stretch relieves pain and increases flexibility in the lower back, glutes, and hips.
- Lie on your back.
- Place your feet flat on your floor.
- Bend your knees.
- Bring one knee to your chest, using your hands to gently pull it closer.
- Hold for 15-30 seconds.
- Release and repeat with the other leg.
- Do 2 to 3 repetitions on each side, alternating between legs.
Seated Spinal Twist
The seated spinal twist helps you relieve tension in your lower back.
- Sit on the floor.
- Extend your legs in front of you.
- Bend your right knee.
- Cross it over your left leg.
- Place your right foot flat on the floor.
- Place your left elbow on the outside of your right knee.
- Gently twist to the right.
- Hold for 15 to 30 seconds.
- Release and repeat on the other side.
- Repeat two to three times on each side.
Stretch Therapy
If stretching on your own isn’t working for you, consider stretch therapy. You’ll benefit from a personalized stretching program that’s developed to target your specific needs.
You’ll also receive gentle, hands-on assistance during stretching exercises.Hands-on assistance provides a huge benefit because it allows you to enjoy a deeper stretch, improving your range of motion and releasing more tension.
A stretch therapist will also help you adjust your body position, apply pressure to trigger points, and provide feedback on your technique. Because of this guidance, you are less likely to accidentally injure yourself while stretching.
Using tools like foam rollers or massage balls, they can help you release knots and trigger points, providing deeper pain relief.
If you deal with chronic daily pain, home stretches might not be enough. By contrast, stretch therapy might be the perfect, non-invasive way to get your body back on track!
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
RELAX – RESTORE – RECHARGE
Step 1: Identify Your Problem Areas
- It all starts with your Mobility Risk Factor Assessment called
. - This helps us identify the root cause of your current problem areas due to:
– Life’s Daily Wear & Tear
– Your Aches/Pain
– Muscle Imbalances & Weakness
– Flexibility/Mobility Limitations
– Posture Issues - A Mobility Risk Factor Assessment is a MUST before starting any Stretch & Recovery Therapy Program.
Step 2: Targeted Recovery Therapy
- Your Mobility Risk Factor Assessment helps us create a Personalized Recovery Therapy Plan that targets your problem areas which will Shorten your Recovery Time.
- Each of our Stretch & Recovery sessions are a balanced blend of Corrective Stretch, Percussion, Compression, CBD and Heat
Vibration Therapy. - Risk Factor Re-Assessments:
– Suggested every 30-60 days
– See your improvements
– Realize the benefits of Stretch & Recovery
Therapy
