Lower back pain management - At home

The back is a large portion of our body with lots of different things going on below the surface. Suffering an injury or having unexplained pain can be due to a number mitigating factors such as; car accidents, work related strains, sitting at a desk all day, poor posture or having even having a weak core. This is why diagnosing the underlying and contributing factor to your lower back pain is so important, one of our certified registered massage therapists or Chiropractors would be able to help you with this.

The road to recovery can be difficult, but we are here to make it easier! Taking these little extra steps to help yourself heal at home will do miles for your recovery.

Here are some Yoga Stretches to perform at home to help in the speed of recovery & living a pain free lifestyle!

Cat and Cow stretches

  • Come down on to your yoga mat and get on to your hands and knees. Your hands are positioned under your shoulders and your knees are directly under your hip joints.

  • As you inhale – round your back up towards the ceiling like a cat stretching after a nap

  • As you exhale – come down and through with your spine. Look forward and softly (not too much) arch your lower back – coming into cow or think of a happy dog – at the door - waiting for you when you come home

  • Do this continuously and in time with your natural breathing for 1-3 minutes.

Hug with Rock and Roll

  • Lay down on back and bring your knees into your chest

  • Option to rock slowly side to side – going by feel

  • Do for 1- 3 minutes on a harder surface – such as on the floor instead of in your be

Standing Forward Bend

  • This pose gives a nice length to your spine and maybe a little traction

  • Stand with feet hip width apart. Soft knees

  • Bend forward slowly

  • Hold opposite elbows creating a frame around your head

  • Hold for 2 minutes approximately and then slowly come back up

There are many other poses & stretches that can help reduce pain, improve range of motion, and build strength in your lower back. Come and visit us in Downtown Stoney Creek, all of our practitioners are excited and ready to help!

#backpain #massagetherapy #Chiropractor #LowerBackPain #painmanagement

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Hudson Integrative Healthcare

7 King St East Unit 1

Stoney Creek, ON  L8G1J8

Tel: 1-905-662-0045
Fax: 1-866-284-4773


Disclaimer: All material provided online is for information purposes only, and is not intended for use as individual medical advice. 

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