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Physical Therapist | Back Pain Relief

Stretch These Body Parts to Relieve Lower Back Pain

Dealing with persistent back pain can be frustrating and difficult. In addition to receiving chiropractic treatment in Fort Lauderdale, exercise can be therapeutic in healing the joints and soft tissues. Your back is always engaged in movement so if you have back pain, it’s important to correct it before it gets out of control. The first thing we recommend is to visit the Spine and Joint Center, where our physicians have been serving Oakland Park and all of Great Fort Lauderdale since 1979. Our clinic provides services for:

  • Chiropractic Adjustment
  • Acupuncture
  • Osteopathy
  • Massage
  • Other safe and proven techniques for relieving pain

The second thing we recommend is to start exercising to improve your back mobility. Exercise can strengthen your back and reduce pain severity and recurrence. Before starting any of these exercises, make sure to schedule an appointment and speak with one of our specialists to diagnose the cause of your problem. It is advisable to speak to a doctor prior to beginning a new exercise regimen.

Hamstring Stretches

Stretching your hamstrings can aid in the relief of lower back pain. The muscles and bones within your hamstrings are connected to the back of your thighs and pelvis. As a result, if your hamstrings are tight, they can pull your pelvis down, which will affect your spine and cause lower back pain. Daily exercising can help, but it is not an immediate cure. For best results, do hamstring stretches daily and be consistent with your routine. Some hamstring stretches to try are:

  • Supine hamstrings stretch
  • Prone hamstrings stretch
  • Sitting stretch

Calf Stretches

Much like your hamstrings, your calves are connected to your back. When you experience stiffness in your calves, this can cause problems for your back and buttocks. Flexibility in the calves can make a significant difference and you can achieve this with daily Calf stretches. When you are experiencing lower back pain, take the time to stretch out your calves. One of the most effective calf stretches is, in fact, called the calf stretch. It is easy to remember and easy to perform. Just follow these steps:

  • Stand facing a wall
  • Bend either knee slightly and lean into the wall
  • Continue to lean until you feel a stretch in your calf
  • Don’t lift your back heels – they should remain on the floor during the entire stretch
  • Hold for 30 seconds
  • Repeat twice on both legs

You can do this every day, multiple times a day.

Back Stretches

We have saved the best and most obvious for last. Stretching your back muscles is an integral part in relieving any pain, tension, or discomfort you may be experiencing. We recommend warming up before you start any stretches. Some of the most effective and easiest stretches anyone can do at home are:

  • Back extension
  • Wood chop
  • Wide dumbbell row
  • Reverse fly
  • Superman

Final Thoughts

Remember to do these stretches/exercises slowly and carefully. When stretching, it is important to note that you should feel tension (some people consider it to be discomfort), but not pain. If you feel pain, don’t stretch so much. Go slow and with time, you will get more flexible. Always listen to your body. Breathe naturally, inhaling through your nose and exhaling through your mouth. This will relax you and help you perform each move more efficiently.

Contact Spine and Joint Center

When you need to find a chiropractor in Fort Lauderdale who is highly trained and qualified, look no further than the doctors at Spine and Joint Center. Our team understands that good spinal health can be as important for your overall health and well-being as diet and exercise. Our clinic is conveniently located near Fort Lauderdale in Oakland Park to serve clients throughout Broward County. We offer convenient hours to suit even the busiest schedules. Do not let the debilitating pain in your back keep you from enjoying life. For effective chiropractic treatment in Fort Lauderdale, contact us today. Call (954) 360-8685 to schedule your first appointment.