If back pain has you down, take a seat and listen up. You can start on the path to less pain right now from the comfort of your chair with these three simple exercises.
For these exercises, you can sit on the floor or a chair. Keep your core muscles tight throughout the movements to support your back.
- Hamstring: Stretch one leg straight in front of you. With your back straight, reach for your foot and pull your belly toward your thigh. Stretch until you feel tension in your back and the back of your leg. If you can’t reach your foot, it’s okay to bend your knees a little as long as you still feel the stretch in your hamstring. Hold for ten seconds and repeat on the other side.
- Rotational: Sit on the floor or in a chair. Cross your right leg over your left. Then place your left elbow against the outside of the right knee so your shoulders rotate away from your legs. Press against your knee gently to deepen the stretch. Hold for ten seconds and repeat on the other side.
- Bracing: Keep your back straight with your hands resting on your lower abs. Tighten your core muscles to pull your belly button in towards your spine. Take three slow breaths while pulling your belly button in farther with each exhale. Relax and repeat at least ten times.
Read more about relieving everyday back pain on our website!
For better results, make the time to do these exercises twice a day every day. For best results, pair your workouts with a free consultation with us at Pivotal Chiropractic. There is no better way to beat back pain in Ann Arbor than by letting us build a custom plan for you. Give us a call today.