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6 Stretches in 6 Minutes to Decrease Back Pain

Did you know that an estimated 31 million Americans experience back pain at any given point in time? This high number should come as no surprise in a society that spends the majority of its time sitting behind a desk or in front of the television. Stretching, exercise, and chiropractic care are key elements to a healthy back! Whether you’re looking to ease stiffness, throbs, aches, or spasms, here are 6 simple stretches that you can do in 6 minutes to help alleviate symptoms and help get you back into action.

  1. The Hamstring Floor Stretch
    Hold for 30 seconds on each leg. Repeat 2x per leg.
    Hold for 30 seconds on each leg. Repeat 2x per leg.

     

  2. Knee to Chest Stretch
    Hold for 20 seconds. Repeat 2x.
    Hold for 20 seconds. Repeat 2x.

     

  3. Spinal Stretch
    Hold for 20 seconds per side.
    Hold for 20 seconds per side.

     

  4. Hip Flexors Stretch
    Hold for 30 seconds and then switch legs and repeat.
    Hold for 30 seconds and then switch legs and repeat.

     

  5. Quadriceps Lying Down Stretch
    Hold for 30 seconds per side. Repeat 2x per leg.
    Hold for 30 seconds per side. Repeat 2x per leg.

     

  6. Total Back Stretch

    Hold for 30 seconds. Repeat 1x.
    Hold for 30 seconds. Repeat 1x.