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Relieve Lower Back Pain with At-Home Stretches: A Guide by Your Trusted Massage Therapist

In today’s fast-paced world, lower back pain has become a common problem for many. Whether it’s from sitting at a desk all day or engaging in strenuous activities, our lower backs bear the brunt of our daily lives. Our licensed massage therapist at Thrive Chiropractic and Massage, in Easley, SC, understands the importance of self-care and the role that simple at-home stretches can play in alleviating lower back discomfort. Below, are a few stretches you can try at home. Always consult your chiropractor or other physician, to be sure these are safe for you to perform.

1. Child’s Pose Stretch: Begin by kneeling on the floor with your toes touching and knees spread apart. Slowly lower your hips towards your heels as you reach your arms out in front of you. Rest your forehead on the ground and breathe deeply, feeling the stretch in your lower back and hips.

2. Cat-Cow Stretch: Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips. Inhale as you arch your back, lifting your head and tailbone towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). Repeat this flowing movement, syncing your breath with each motion.

3. Seated Spinal Twist: Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left knee. Place your left elbow on the outside of your right knee and gently twist your torso to the right, looking over your right shoulder. Hold the stretch for a few deep breaths, then switch sides.

4. Hamstring Stretch: Lie on your back with one leg bent and the other extended towards the ceiling. Use a strap or towel around the ball of your foot to gently pull your leg towards you, keeping the knee slightly bent. Feel the stretch along the back of your extended leg and hold for 30 seconds to a minute before switching sides.

5. Piriformis Stretch: Sit on a chair with both feet flat on the ground. Cross one ankle over the opposite knee, creating a figure-four shape with your legs. Keep your back straight as you lean forward slightly, feeling the stretch in the outer hip of the crossed leg. Hold for 30 seconds to a minute, then switch sides. Incorporate these simple stretches into your daily routine to help relieve tension and promote flexibility in your lower back.

Remember to listen to your body and never push past your comfort level. If you find that your lower back pain persists or worsens, don’t hesitate to schedule a session with your trusted massage therapist at Thrive Chiropractic and Massage. We’re here to support you on your journey to optimal wellness.

Curious to see how we can help? 

Call or text 864-442-5842 to schedule your massage today!

🙂 Dr. Amber