Whether you experience it due to sleeping in an awkward position, sustaining a sports injury, or hunching over your workstation, back pain can be frustrating, but incorporating targeted stretches into your routine can make a world of difference.
Strengthening key muscles, like your hip flexors, glutes, and core, can relieve pressure on your lower back and improve your mobility. Dr. Zachary Reidinger shares three simple stretches that, when practiced regularly, will help ease back pain and strengthen the surrounding muscles for long-term relief.
1. Hip Flexor Stretch (Proposal Stretch)
One of the best ways to alleviate lower back pain is by stretching your hip flexors, not necessarily your lower back. Dr. Zachary Reidinger explains, “So many people are sitting constantly, and what that does is put a ton of pressure onto the front of your hip.”
To perform the hip flexor stretch (also known as the proposal stretch):
- Start in a kneeling position as if you’re about to propose.
- Instead of lunging forward, squeeze your glutes and push your hips forward.
- You should feel a lot of pressure in the front of your hip. If you don’t feel much, slightly rotate your foot outward and continue pushing your hips forward.
- Hold this position for 1-2 minutes on each side, repeating 2-3 times a day.
Regularly doing this stretch will improve your hip mobility, reduce tension, and help support your lower back.
2. Glute Bridge
The glute bridge is a simple but powerful exercise to strengthen your glutes and protect your lower back. Weak glutes can contribute to back pain, especially if you sit for extended periods. Tight hip flexors from prolonged sitting often turn off the glute muscles, which then need to be reactivated.
Here’s how to perform a glute bridge:
- Lie on your back with your knees bent and feet flat on the floor.
- Rock your pelvis forward and then backward to engage your core.
- Press through your heels and lift your hips, squeezing your glutes at the top.
- Hold for 5 seconds, then lower your hips back down.
Aim for 10-20 reps, or hold the bridge for up to a minute, depending on your comfort level. If you find it difficult, you can start with smaller lifts and work your way up. Strengthening your glutes will stabilize your pelvis, relieving strain on your lower back.
3. Dead Bug
A strong core is essential for maintaining back health, and the dead bug exercise is perfect for safely strengthening your abdominal muscles without stressing your spine.
To perform the dead bug:
- Lie on your back with arms and legs raised like a dead bug.
- Focus on tightening the area between the hip flexors and the bottom of the rib cage.
- Start with arms and legs up, then progress to moving opposite limbs while maintaining core tension.
- Keep your lower back pressed against the floor throughout the exercise.
Start with 30-second holds and gradually increase the time as you build strength. This exercise will help you develop a stable core, reducing the risk of back pain.
Strengthen Your Back, Ease Your Pain
Incorporating these three exercises into your daily routine can significantly reduce back pain and improve your mobility. As Dr. Zach suggests, “Doing these stretches consistently for just a week or two will make a huge difference.”
Back pain doesn’t have to sideline you from living the abundant, active life you deserve. Take that first step toward relief by booking an appointment at True North Chiropractic and Wellness today.