Low back pain is very prominent. Statistically, about 80% of people will get low back pain sometime in their life. Because of that high number it is very likely you will need to do some stretches on your low back at some juncture. Contact our Lincoln NE chiropractic clinic to learn more.

Stretches & Activities In Lincoln NE

The purpose of this short article is to find 3 stretches/activities that would help the most people at home. It is difficult to pinpoint stretches that will help every sort of low back condition, but in this short article I'm going to recommend 3 stretches/activities that you can do at home that should be able to improve the general health of your back.

1. Static Stretches: The first thing I would recommend are generally called “end range of motion” static stretches. As the name implies, we are simply going to go through our full range of motion in the three planes of our low back. As you reach the end range of motion on each one, hold it for about 10 seconds. The three different planes of motion are forward and backward, side to side, and twisting to each side. While standing, start with leaning forward, reaching toward your toes without bouncing and hold for 10 seconds. Follow that with backward hold (extension).
   Now do similar side to side bending, and then rotation. Once to twice a day is best.
2. Mobility Movements: The second recommendation deals more with mobility. These exercises are typically best if you can sit on a stability disc or an exercise ball. They can however be done just simply in a chair. These are repetitive movements done 10 times each. The different planes of motion we're going to go through are forward and backward, side to side, rotation, and circular. All of these are designed to create full range of motion in the low back. Once to twice a day is best.
3. Posture Curves: The last recommendation deals with keeping proper curvatures in your low back and neck. If you don't have a small cylindrical roller to use, the next best thing will likely be a rolled up towel. Lying on your back, put the roller in the small of your low back, and if you want to, another under your neck. Lay on your back for 5 to 20 minutes. The reason for the range of times is due to building up flexibility. Start with 5 minutes and keep increasing as your body allows.

Conclusion

With a little persistence, you can do a quick daily routine at home that will go a long way to help your overall spinal health. With our new sitting and sedentary lifestyle that most of us have moved into, it will require some effort to keep your spine from prematurely degenerating. Similar to brushing your teeth, a small daily change leads to big health improvements.

If you're chronically having pain give us a call. Here at Auman Chiropractic we are here to help you improve your life.
Feel free to look around this website. There is a new patient special you can use, or you can schedule by calling the office. There is no pressure.

Written by Dr. Sean Auman.