Staying physically fit is everyone’s dream nowadays. One of the most common issues due to a sedentary lifestyle is back pain. Most people look for remedies for lower back pain relief in Denver. This affects up to 80 % of all people once in a lifetime. Our muscular system is made up of bones, muscles, tendons, ligaments, and other connective tissues, providing support, stability, and movement to your body.
Here in this blog, we are telling you some of the common exercises that you can do daily at your home to get relief from back pain. Also, you should take it lightly and if you have severe pain, then connect with one of the top chiropractors in Denver, who will give their expertise and give you relief with their sessions.
- Back Flexion Stretch
This you can perform while lying on the back and pulling your stretch to the chest. Then, simultaneously flex the head forward until you feel a comfortable stretch across the mid and lower back. It is a technique that corrects the posture, relaxes muscles, increases endurance, stretches, and increases lordosis.
- Knee to Chest Stretch
It is one of the most common exercises for lower back pain relief in Denver. For this, you have to lie down on your back with the knees bent and place both hands behind one knee. Then, pull it towards your chest and stretch the glutes and piriformis muscles in the buttock.
- Kneeling Lunge Stretch
For doing this, you have to move one leg forward so that the foot is flat on the ground. Make sure your weight is evenly distributed on both hips. Then, firmly place both hands on the top of the high and gently lean your body forward to get a stretch in the front leg. It affects the hip flexor muscles that are attached to the pelvis and also impacts if the posture is too tight.
- Piriformis Muscle Stretch
This is mostly recommended by the top chiropractors in Denver for relieving back pain effectively. Firstly, lie on the back with your knees bent and both of your heels on the floor. Then, cross one leg over the other, resting the ankle on the bent knee. Gently pill the bottom knee towards your chest till you felt a stretch in the buttock. Another way to do so is to lie on the floor, crossing one leg over the other and firmly pull it forward over the body at the knee, keeping another leg flat.
- Bridge exercise
One of the easiest exercises to get relaxation from back pain is bridge exercise. Anyone can perform it easily without much problem. You just have to lie down on your back with knees bent and feet on the ground, keeping your shoulders and head relaxed. Then, tighten your abdomen and gluteal muscles and raise your hips to form a straight line. Hold yourself in the same position to complete three deep breaths. Finally, return to your starting position and relax.
- Cat Stretch
This is another most common and easy exercise for lower back pain relief in Denver. You have to first position yourself on your hands and knees. Then, slowly arch your back as if you are pulling your abdomen up towards the ceiling. After this, slow down your back and abdomen and sag towards the floor. The final step is to return to your starting position and relax. Do this exercise 3 to 5 times twice a day to get better results.
- Seated Lower Back Rotational Stretch
This you have to perform while sitting on a chair or stool. First of all, cross your right leg over your left leg. Then, your left elbow against the outside of your right knee, twist and stretch to the side. Hold the position for around 10 seconds and repeat the same with the opposite side. Do this exercise 3 to 5 times on each side two times a day to get rid of the back pain.
So, above mentioned are the exercises that one can do to get relief from the lower back pain. Also, if having severe pain, then do not forget to visit the top chiropractors in Denver. They will guide you and will give you some additional tips for pain relief.
