Best Stretches and Exercises for Low Back Pain Relief | Chiropractor in Branson, MO
Hi, I’m Dr. Matt from Hill Family and Chiropractic, and this is Blake, our fitness coordinator. Today, we’re going to show you some stretches and strengthening exercises to help alleviate lower back pain. We’ll focus on three key areas: hip flexors, glutes, and the core.
Hip Flexor Stretches
Let’s start with stretches for your hip flexors. Blake will demonstrate a basic stretch that’s especially helpful for those who sit a lot during the day. This stretch aims to elongate the hip flexor, which often becomes tightened and shortened from excessive sitting. As Blake leans forward, you can see the stretch right at the front of the hip, helping to open up and elongate the area.
Glute Stretches
Next, we’ll move on to stretching out your glutes. Blake will lie on her back to demonstrate. This position allows for a stretch along the side of the glutes. Depending on your mobility, you can intensify this stretch as needed. Blake will show this on both sides to ensure even stretching and opening of the gluteal muscles. These stretches are scaled to accommodate even the lowest mobility but can be adjusted for those with greater flexibility.
Lower Back Muscle Stretch
Another important area we target is the QL muscle, a crucial lower back muscle. Blake will stretch this by bringing her leg across her body while keeping her shoulders flat on the ground. This stretch is performed on both sides to maintain balance in muscle stretching. We recommend holding these stretches for 30 seconds to a minute to maximize mobility and flexibility.
Strengthening Exercises
After stretching, we move on to strengthening exercises, which are vital for stabilizing the back and preventing future pain. We start with the glute bridge, which strengthens the glutes—a powerful group of muscles that help stabilize the lower back. Blake will demonstrate by lifting her hips while squeezing her glutes, holding for a few seconds at the top.
Next is the bird dog exercise, which enhances core and lower back strength. Blake will extend one arm and the opposite leg while balancing on her forearms, alternating sides to ensure even strength development across the core.
Finally, we have the Superman exercise. Blake will lie on her stomach and lift both her arms and legs, engaging the back muscles, particularly the QL and the spinal extensors. This exercise is crucial for creating balance between the front and back muscles of the core.
These exercises and stretches are simple yet effective ways to alleviate and prevent lower back pain. They help to elongate tightened muscles and strengthen the areas supporting the lower back, enhancing overall stability. If you have any questions or need further guidance, please call Hill Family Chiropractic. We’re here to help you maintain a healthy, pain-free back.
