Quick Low Back Pain Relief Stretch and Strength Exercise 5 Minute Daily Routine
Dr. Matthew Posa | Milton Chiropractor
In this video, Dr. Matthew Posa, a chiropractor in Milton, Ontario will discuss his 5 Minute low back pain relief routine. This daily routine focuses on key aspects associated with the common causes of non-specific low back pain. Lower Cross Syndrome is a common cause of low back pain. Poor daily habits, long sitting periods and modern lifestyles cause weakness in the glute muscles and abdominals while causing excessive strain on the low back muscles and hamstrings.
Do these 5 things:
1. Child's pose: kneel on the floor with your toes touching and your knees slightly wider than hip-width apart. Lower your hips back
onto your heels and stretch your arms forward, resting your forehead on the ground. Hold for 30 seconds to 1 minute.
2. Cat-Camel/Cow stretch: start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest and drawing your tailbone towards your knees (cat pose). Repeat for 7-8 times.
3. Bird dog: start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Extend your right arm forward and your left leg back, keeping your hips level. Hold for a few breaths, then switch sides.
Repeat for a total of 3 sets of 10 repetitions.
4. Pelvic tilt: lie on your back with your knees bent and your feet flat on the floor. Flatten your lower back against the ground by
tilting your pelvis up towards your chest. Hold for 5-10 seconds, then release.
5. Hamstring stretch: standing. Place one foot on a chair or anything elevated. Make sure knee is not bent. Hinging forward from your hip and bring your torso forward making sure not to bend your knee. Hold for 30 seconds to 1 minute, then switch sides.
It's important to note that these stretches and exercises may not be appropriate for everyone and should be done under the guidance of a qualified healthcare professional.
AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
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www.thehealthyfamily.ca
Dr. Matthew Posa, MChiro., D.C.
The Healthy Family Chiropractic
Milton, ON
Email: info@thehealthyfamily.ca
Tel: 905.864.1516
Clinic Hours:
Monday – 7-10 AM & 3-6 PM
Tuesday – 3-6 PM
Wednesday – 7-10 AM
Thursday – 7-10 AM & 3-6 PM
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