Back pain is bound to arise at some point in your life. While we always recommend consulting with our chiropractor in Mt. Sinai, Dr. Sophia Argeropoulos is happy to share some helpful back stretches you can do at home to relieve back pain and stay active. Before beginning any new stretches or exercise program, be sure to consult with our chiropractor to prevent injury. 

Chiropractor in Mt. Sinai Recommended Back Stretches

Our chiropractor in Mt. Sinai always recommends adding exercises and stretches into your daily routine and exercise regimen. It’s always important to listen to your body as you exercise to avoid hurting yourself, especially if you have any health concerns or injury. Here are some stretches that you can do daily to help your back pain:

Child’s Pose

Child’s pose is a well-known traditional yoga pose that stretches your hamstrings, spinal extensors, and gluteus maximus while relieving tension and pain along your spine, neck, and shoulders. This pose is relaxing and can help loosen stiff lower back muscles. See here for instructions: 

1. Start with your hands and knees on the ground. Guide your hips back and rest them on your heels. 
2. Bend at your hips as you fold your body forward, walking your hands in front of you. Rest your stomach on your thighs. 
3. Extend both arms out in front of you with your palms facing up. 
4. Focus on deep breathing and relaxing tense areas. Hold the child’s pose for up to one minute. 

Piriformis Stretch

This stretch works the piriformis muscle found in your buttocks. Stretching this area relieves tension and pain in your lower back and buttocks. See here for instructions:

1. Lie down on your back with your feet on the floor and knees bent. 
2. Place the right ankle to the base of your left thigh. 
3. Place your hands behind the left thigh and pull it up towards your chest until you feel a deep stretch. 
4. Hold this stretch for up to 3 minutes, and switch to the opposite side. 

Cat-Cow Stretch

Another effective stretch is the cat-cow stretch. This movement is a great way to stretch your shoulders, neck, and chest while waking up your spine. See here for instructions:

1. Start on the floor in a tabletop position with your knees and hands on the ground. 
2. Press into your feet and hands while inhaling as you look up. 
3. Exhale as you tuck your chin into your chest, arch your back towards the ceiling. 
4. Continue this stretch while moving with each breath for up to two minutes. 

Contact Our Chiropractor in Mt. Sinai Today!

These are a small selection of stretches you can do at home to help your back pain. If you are interested in learning more helpful back stretches, you should consider visiting our chiropractor in Mt. Sinai today. At Dr. Sophia Argeropoulos’s office, we provide patients with the necessary tools to overcome their back pain safely. Contact our office today to schedule an appointment.