Stretches for a Pain-Free and Healthy Back

Your back is one of the most integral parts of your body. The back muscles support the spine and connect the neck, shoulders, hips, and more. Unfortunately, the health of your back often gets overlooked, which leads to pain, tension, and potential injury. Making simple back stretches a regular part of your day can significantly impact your life. Our team at Circle Chiropractic Center, PC in Fairfax has put together a simple 10-12 minute routine to give your back the attention it deserves.

Child's Pose

Child's pose starts with kneeling. Lay down to place your belly on your thighs and palms on the floor. If possible, lay your head on the floor. If not, go only to the point of comfort. Rest in this position for about a minute while breathing deeply.

Knee-to Chest Stretch

Lie down on your back, bending your knees so that your feet rest flat on the floor. Bring up one knee to touch your chest. Clasp your hands behind your thigh while keeping your tailbone on the floor. Hold this stretch for anywhere from one to three minutes and breathe deeply before changing legs.

Sphinx Stretch

Lie down on your stomach with your elbows planted on the floor under your shoulders. Your hands should extend forward with your palms flat on the floor. Lift your head and chest up as you look straight ahead. While your back is bent, breathe deeply for one to three minutes.

Cat-Cow Stretch

Start down on all fours with your hands and knees planted firmly on the floor. Look up as you breathe in deeply, and then exhale as you look down, tucking your chin down into your chest. Your spine should be arched toward the ceiling. Continue these movements for one to two minutes.

Visit Circle Chiropractic Center, PC in Fairfax, VA

These stretches can help tremendously, but a trip to a chiropractor may also be in order if back pain has become a constant part of your life. Call our chiropractor, Dr. Christopher Frey at (703) 385-2990 to schedule a consultation.