Written by Dr. Daytona Crebo, Waukesha WI – January 16th, 2024
In this post, I will give you the top seven Chiropractor-recommended SIMPLE stretches and yoga poses to alleviate lower back pain.
Why Should I Listen to a Doctor of Chiropractic?
Understanding The Role Of Chiropractic Care In Alleviating Back And Neck Pain
What is Chiropractic?
Chiropractic care is a holistic approach to healthcare that focuses on the diagnosis, treatment, and prevention of musculoskeletal disorders, particularly those affecting the back and neck. Chiropractors believe that proper alignment of the spine is essential for overall well-being and optimal functioning of the body. When there is misalignment or dysfunction in the spinal joints, it can lead to pain, restricted movement, and other health issues. [0, 1, 2]
Chiropractors employ various techniques to restore spinal alignment and alleviate back and neck pain. One such technique is spinal manipulation or adjustment, which involves applying controlled force to specific joints to improve mobility and reduce pain. This manual therapy helps restore proper joint function, reduces inflammation, and promotes healing. In addition to spinal manipulation, chiropractors may also recommend stretches and exercises tailored to individual needs. [0, 3, 4, 5]
Why should I trust a chiropractor?
A chiropractor must spend a minimum of 4,200 hours in college before obtaining a diploma. Of these 4,200 hours, there is time allotted for the laboratory, classroom and clinic in order to learn every aspect of chiropractic care along with the general healthcare profession. [6, 7, 8]
The bottom line is, a Doctor of Chiropractic is an expert in everything to do with the neck and spine. In addition, they are trained to recognize and treat many other conditions, with various techniques. Chiropractors often treat a variety of patients, from athletes to stay-at-home moms, professionals, and children.
Causes Of Lower Back Pain
Insights From Chiropractors:
There are many reasons you might be experiencing neck or back pain. The way you sit or hunch over your desk at work, sports-related injuries, pressure on the spine before or after pregnancy, and many others. Chiropractors offer valuable insights into the prevalence and causes of lower back pain. Through their expertise, they highlight factors such as:
- Poor posture
- Muscle imbalances
- Spinal misalignments
- Lifestyle choices
Understanding these underlying causes allows for effective treatment strategies centered around essential yoga and stretches to alleviate lower back pain. [12, 13, 14]
Why Shouldn’t I Just Take Medicine to Relieve My Back and Neck Pain?
While over-the-counter medicine can temporarily relieve back and neck pain, Chiropractic gets to the root of the problem. Chiropractic treatment options are often more effective than prescription medications and less risky than surgical procedures. Studies show that low back pain costs up to $200 billion a year in the US (including costs of care and missed work), and it’s a leading cause of disability worldwide. With the backdrop of the opioid crisis, we badly need an effective, safe, and non-opioid alternative to treat low back pain. This is often an important note for employers as well, whose employee health and retention is of the utmost importance.
Case Study: Harvard 2018
“Researchers enrolled 750 active-duty military personnel who complained of back pain. Half were randomly assigned to receive usual care (including medications, self-care, and physical therapy) while the other half received usual care plus up to 12 chiropractic treatments.” [130]
After six weeks of treatment, those assigned to receive chiropractic care:
- reported less pain intensity
- experienced less disability and more improvement in function
- reported higher satisfaction with their treatment
- needed less pain medicine
There are many other studies that show similar results. The bottom line is that chiropractic care is often the most effective and cost-effective way to treat back and neck pain. At the very least, it should be the first route taken before surgery.
Key Stretches To Relieve Lower Back Pain
When it comes to alleviating lower back pain, chiropractors are well-versed in providing effective solutions. They often recommend a series of stretches and yoga poses that specifically target the muscles and ligaments surrounding the lower back. Incorporating these exercises into your daily routine can help reduce pain, improve flexibility, and enhance overall spinal health. Here are some key stretches recommended by chiropractors: [9, 10, 11, 12]
- Knee-to-Chest Stretch:
Lying flat on your back, bring one knee towards your chest while keeping the other leg straight or bent for added support. This stretch helps release tightness in the hips and lower back. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.
2. Pelvic Tilt Exercise:
Lie on your back with bent knees and gently tilt your pelvis forward and backward. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. The pelvic tilt stretch helps to strengthen your abdominal muscles while releasing tension from the lower back. [15, 16, 17]
3. Child’s Pose:
In this pose, kneel and sit on your knees. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor. Move your arms so they’re next to your legs, palms facing up. Inhale and exhale, slowly and deeply, for at least eight breaths. By kneeling on the floor and sitting back on your heels while stretching your arms forward, you can elongate the spine and provide a gentle stretch to the lower back muscles. [13, 14, 8]
4. Cat-Cow Stretch:
This gentle yoga pose involves alternating between arching your back upwards (cow) and rounding it downwards (cat). It helps to stretch the entire spine, relieving tension in the lower back. Start on all fours with your hands under shoulders and knees under hips. Inhale as you arch your back, lifting your tailbone and head upwards (cow pose). Exhale as you round your spine upwards towards the ceiling while tucking in your chin (cat pose). This dynamic stretch improves spinal mobility and helps release tension in the lower back. [45, 46, 19, 47, 48]
5. Downward-Facing Dog
From a plank position, press through your palms while lifting hips towards the ceiling to form an inverted V shape with your body. Keep heels grounded as much as possible while stretching through the hamstrings and lengthening the spine. Downward-facing dog helps elongate tight muscles in both the upper and lower body, including those in the lower back.
6. Cobra Pose
Lie face down on a mat with legs extended behind you and hands placed beneath shoulders at chest level. Inhale deeply as you lift your chest off the ground, using your back muscles to push up. Keep your elbows slightly bent and shoulders relaxed. Cobra pose stretches and strengthens the lower back muscles, improving flexibility and relieving pain. [52, 19, 53, 54, 55]
7. Pigeon Pose
Begin by kneeling on the floor with your knees hip-width apart. Slowly bend forward, bringing your chest towards the ground while extending your arms in front of you. Rest your forehead on the mat or a cushion if needed. This gentle stretch elongates the lower back muscles, providing relief from tension. [41, 42, 43, 14, 44]
Lower back pain is a common ailment that affects millions of people worldwide. While chiropractic care can provide effective treatment, incorporating stretches and yoga poses into your routine can also alleviate discomfort and strengthen the muscles supporting the spine. Chiropractors often recommend specific exercises to promote flexibility, improve posture, and relieve lower back pain. [37, 38, 39, 40]
Benefits of Yoga Poses For Strengthening the Lower Back and Neck
- Improved Flexibility, Strength, and Overall Well-being:
Yoga has long been recognized as a powerful practice for improving flexibility, strength, and overall well-being. When it comes to alleviating lower back and neck pain, incorporating specific yoga poses into your routine can offer tremendous benefits. These poses not only help to strengthen the muscles in these areas but also promote proper alignment and relieve tension. One of the primary benefits of yoga poses for strengthening the lower back is their ability to target the deep muscles that support the spine. [18, 19, 20, 21]
- Increase Muscle Endurance and Stability:
Poses such as Cat-Cow, Cobra, and Bridge engage the erector spinae muscles, which play a crucial role in maintaining a healthy back. By regularly practicing these poses, you can increase muscle endurance and stability in your lower back. Additionally, many yoga poses focus on improving core strength – an essential component for supporting the lower back. Poses like Boat pose and Plank pose engage both the abdominal muscles and those along the spine, helping to create a strong foundation for your entire body. [22, 23, 24, 8]
- Strengthening Neck Muscles:
Yoga also offers numerous benefits when it comes to strengthening the neck muscles. Poses such as Fish pose and Supported Shoulderstand help improve posture by stretching tight muscles in the neck region while simultaneously increasing strength. By relieving tension in these areas through regular practice, you can reduce discomfort caused by poor posture or muscle imbalances. Incorporating yoga into your routine not only helps strengthen weak muscles but also enhances flexibility and promotes better body awareness – all important factors for preventing future injuries or pain episodes. [25, 19, 26, 27]
Incorporating chiropractor-recommended stretches into your routine can significantly improve lower back health. These stretches target the specific muscles and ligaments that contribute to lower back pain, helping to alleviate tension, improve flexibility, and restore proper alignment. By regularly practicing these exercises, you can enhance your overall well-being and prevent future discomfort. [9, 10, 11]
Other Strategies:
Enhancing Posture And Ergonomics To Alleviate Lower Back Pain
Holistic Approaches: Combining Chiropractic Care, Yoga, And Stretches For Optimal Lower Back Health. Enhancing posture and ergonomics is crucial for alleviating lower back pain.
- Maintain a neutral spine alignment while sitting, standing, or lifting heavy objects.
Doing so can prevent strain on the back. Incorporating ergonomic furniture, such as supportive chairs and adjustable desks, can also promote proper posture and reduce discomfort in the lower back. [15, 16, 17]
- Ongoing care- Scheduled Chiropractic Adjustments
Chiropractors utilize manual manipulation techniques to realign the spine, reducing pressure on nerves and promoting optimal spinal function. [28, 29
By restoring proper alignment, chiropractic adjustments can help relieve tension in the surrounding muscles and improve overall mobility. This enhanced range of motion allows individuals to perform stretching exercises more effectively, maximizing their benefits. When combined with chiropractic adjustments, stretching exercises can help maintain the improvements achieved during a session. Stretching promotes muscle relaxation, reduces stiffness, and increases blood flow to injured tissues – all essential for a speedy recovery. [31, 32, 33]
- Combining Chiropractic Care, Yoga, And Stretches For Optimal Lower Back Health
Holistic approaches to lower back health involve the integration of chiropractic care, yoga, and targeted stretches. Combining these practices can provide optimal relief from lower back pain by addressing the root causes rather than just the symptoms. This comprehensive approach promotes flexibility, strength, and alignment for long-term healing and prevention. [24, 1, 25]
Chiropractic adjustments and stretching exercises are two complementary approaches that can provide effective pain relief for individuals suffering from lower back pain. While stretching exercises focus on increasing flexibility and improving muscle strength, chiropractic adjustments target the alignment of the spine to alleviate pain and restore proper function.
Chiropractors often recommend specific stretches tailored to an individual’s condition, focusing on areas that need attention. Furthermore, chiropractors may suggest incorporating yoga poses into a stretching routine to enhance its effectiveness. Yoga not only involves gentle stretching but also promotes mindfulness and body awareness. This holistic approach encourages patients to be actively engaged in their healing process while addressing both physical and emotional aspects of pain management. [34, 35, 24, 36]
These exercises aim to improve flexibility, strengthen supportive muscles, correct posture imbalances, and enhance overall spinal stability. Furthermore, chiropractors emphasize patient education about maintaining good posture during daily activities like sitting or lifting heavy objects. They also provide advice on ergonomics at workstations or during sleep. [6, 7, 8]
Conclusion
These recommended yoga poses and stretches can help to alleviate back and neck pain. The next step would be to find a chiropractor near you. Some chiropractors offer free consultations, which may help you decide if you need their services. While taking medication may provide temporary relief, it is not a long-term solution, and chiropractic care should definitely be considered before undergoing major surgery. Maintenance of spinal health can be achieved by regularly practicing the recommended stretches and signing up for on-going care with your chiropractor.
Do Chiropractors work with insurance?
Some chiropractors work with insurance, but if they are an in-network provider, they are often not being paid their full rate by insurance, which may lead to a decline in the quality of care that you receive. Many higher-quality chiropractors work as cash practices or out-of-network providers.
How Can I Find the Best Chiropractor near me?
While finding a Chiropractor that works well with you is not always the easiest task, looking at past-client reviews or getting a recommendation from family, friends, or your primary care Doctor are often good ways to go. Some chiropractors also offer free consultations. I would not recommend going with the cheapest option, as the quality of care you receive might not be as expected.
References
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