We may not know how we hurt our lower backs, but we can sure feel it when the pain sets in! Between work and our commute, the wear and tear can be as bad as an injury caused by something specific. Dr. Justin Favreau of Seattle’s Stability Health Center offers three exercises that you can easily do before, during, and after your workday to help ease your lower back pain.
The Knee Drop
This exercise is great if you find yourself sitting at a desk all day. Lay down on your back with your knees bent and arms out wide. Take one of your bent knees and drop it to the side, trying to drop it as close to the floor as possible. You will feel an amazing stretch along the inside of your thigh, glutes and lower back. Bring the knee back to starting position and repeat as needed, then switch legs.
We have all done the butterfly stretch at one point or another but if you suffer from lower back soreness this stretch is crucial to relieving a bit of pressure and lengthening your spine. Start sitting with your heels touching. Grab your ankles and try to pull your chest down towards your knees and feet, while gently extending your knees towards the ground – do not push yourself too hard in this position! If your knees need to stay raised or you cannot lean forward allow your body to relax in the pose wherever is most comfortable. This will stretch your inner thighs and take a lot of weight off your back. Expert tip: let your head hang loose and give your neck a break.
Sit And Reach
This simple stretching exercise will relieve a lot of back pain over time if you practice regularly. The deeper and longer you can sit in this pose the more relief you will feel. Start seated with your legs stretched out in front of you, knees together. Without leaning your body forward, reach your arms out in front of you as far as they can go before you bend your back. When you have reached your threshold, drop your hands on your legs and hang your head loose. You do not want to reach past your limit here because then you will actually be straining your back. The more you practice this exercise the farther you will be able to push your natural limit.
If your back pain is more advanced than everyday aches and pains, Dr. Favreau is certified in Chiropractic BioPhysics (CPB) – a unique, non-invasive chiropractic technique that corrects and restores your back to alignment. Unlike regular chiropractic techniques that mainly focus on immediate pain relief, CPB goes one step further to also correct the source of the problem. Consider this treatment if your back pain is affecting your quality of life.
If you would like more information about our services and to schedule a free consultation with Dr. Favreau, call us at 206-497-4962.