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Whether you’re seeking relief from back pain incurred from an injury or you want to improve flexibility to avoid future injuries, stretching and exercise can help.

The intensity and frequency of exercise you should do will differ depending on one’s individual injury and level of pain. You should consult with your chiropractor prior to implementing a new exercise program to relive low-back pain in order to determine what will work best for you.

Consider both passive and active stretches. Passive stretches help facilitate movement in the affected muscle or joint, while active stretches also improve strength.

Here are a few examples of stretches you can try:

Passive Stretches

Hamstring Stretch: Lie on your back with both legs straight. Bend one leg at the knee and extend one straight up in the air. Loop a towel around the arch of your lifted foot and gently pull the towel as you push against it with your foot. Hold for 30 seconds and repeat three times per leg.

Piriformis Stretch: Lie on your back and cross one leg over the other. Gently pull your knee toward your chest until you feel a stretch in the buttocks area. Hold 30 seconds and repeat three times.

Back Stretch: Lie on your stomach. Use your arms to push your upper body off the floor. Hold for 30 seconds, relax and repeat.


Active Stretches

Leg raises: Lie on your stomach. Raise one leg one to two inches above the floor and then return it to the floor. Do the same with the other leg, and repeat 20 times with each leg.

Bridges: Lie on your back with your knees bent and your feet flat on the floor. Keep your knees together. Tighten the muscles of your lower abdomen and buttocks. Slowly raise your hips up from the floor and lower them back to resting position. Repeat 20 times.

The Pointer: Kneel on your hands and knees with palms in line with your shoulders and knees hip-width apart. Slowly raise your right arm and extend it forward parallel to the floor. With your arm still raised, lift your left leg and straighten it behind you. Hold for 30 to 60 seconds. Switch sides and repeat.

Most doctors recommend at least 20 to 30 minutes of exercise three to four days per week. If you are suffering from back pain, choose low-impact activities like walking or water therapy until you’ve recovered.

Always check with your doctor of chiropractic before beginning a new exercise regimen. Call us at Advantage Chiropractic Clinic in Auburn to learn more! You can reach us at 334-821-2552. #ACC #Exercise #Stretch #BackPain

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