Chiropractic Lower Back Pain Exercises & Stretches

back pain chiropractor

You feel it each time you bend over or stand up. It's that ache that shoots through your lower back and never seems to fully go away on its own. Pain, numbness or tingling in the buttocks or lower extremity can all be related to your back.

Pain of the lower lumbar and related areas comprising the lower back may be among the most common types of frequently occurring pain.

This kind of pain affects people of all ages and both men and women. Many people suffering from chronic lower back pain are turning to chiropractic professionals to help lessen the severity and alleviate the symptoms.

In Canada, it is estimated that as much as 85% of the population in the 25 to 55-year-old bracket will deal with this kind of discomfort in their lives. Some deal with it as a regular part of life. With this kind of pain, it is important to recognize the activities that may prolong or aggravate the occurrence of lower back pain.

It also benefits sufferers to seek the most beneficial treatment methods. Non-invasive treatments by a skilled back pain chiropractor may be just the ticket to providing the perfect solution to this common problem.

Chiropractic adjustment is a great alternative care that can help with the conditions or activities causing the pain or discomfort through the use of hands-on manual techniques and exercises addressing movement dysfunctions.

This can be beneficial and represents an excellent option. It is a non-invasive alternative treatment modality and does not call for any kind of surgical or specialized medical intervention.

Patients can still obtain pain-relieving results with chiropractic adjustment without the accompanying recovery time or trauma associated with surgical interventions.

The objectives of this kind of therapy are designed to address the following primary goals:

  • Decrease the intensity and level of back pain

  • Provide knowledge about routine care and maintenance regimens to lessen or end repeated lower back pain episodes

Rehabilitative programs and preventative programs that focus on strengthening your muscles combined with core stability will reduce the risk of lower back pain if the exercises and stretches are done correctly, and on a regular basis.

Here are some exercises & stretches we recommend. With your doctor's approval, adding these movements to your workout regimen can free you from your nagging pain, leading to better overall health.

  • Lying Quadriceps Stretch

back pain chiropractor

Lie flat down on your stomach. Bring your heels towards your buttocks pulling at the ankle until you feel a stretch in the quads on the front of your thigh. If you can't reach your ankle, use a band or belt around your ankle.

You will feel a stretch in your quads. Leave your ankle in this position for about 30 seconds and then switch to the other leg. Repeat 10 times.

  • Lying hip Flexor Stretch

back pain chiropractor

To perform this, all you need to do is start off lying down on your back, try to take some slow, relaxed breaths until your body becomes relaxed. Lift up one of your legs, allow your knee to bend, then place both your hands just behind the knee and gently pull upwards towards your chest until you feel a good stretch.

You can stay at this state as long as you like, typically around 20 seconds and then try to go longer after a short break. An important thing to take note of is that if you feel any hip flexor pain, stop immediately.

  • Hamstring Stretch

Lie down, keeping your left leg extended and in contact with the ground. Try and completely extend that leg without bending your knee.

With a belt or rope or yoga strap around the ball of your right foot, pull your right leg up with your hands. Keep your right leg completely straight. Keep both sides of your sacrum (especially your right hip, which will tend to want to raise up) in contact with the floor as you extend both legs.

Depending upon how flexible you are, your right leg might be extended at the 2:00 position, straight up, or even at 11:00 or 10:00. The point is to feel a good stretch in the hamstring of that raised leg, especially behind the knee. Hold the stretch for thirty seconds, then repeat with the other leg.

  • Supine Abdominal Draw In

Lie down on your back on a table or an exercise mat, put your knees up with your feet flat on the table/mat; pull the abs in and push your low back to the table/mat. Repeat 10-20 times.

  • Glute Stretch

Glute Stretch

Lie on your back on a flat area. Keep your left knee bent and feet flat. Cross one foot over the opposite knee. Your ankle should rest just above the knee. This will be your starting position.

Grab the thigh of the leg that is still on the floor and pull the leg towards you to feel a stretch in the opposite hip and glutes. Hold then return to starting position. Repeat 10-20 times.

  • Supine Dead Bugs

Allow your shoulders and lower back to fall heavily to the floor. Draw your shoulders down away from your ears. To get into the starting position, lift your hands so your elbows are above your shoulders with your fists facing in toward each other.

Your arms will be perpendicular to the floor and hips and knees bent to 90 degrees.

Extend one arm above your head while at the same time lowering the opposite foot to the floor.

Contract your abdominal muscles to bring your arms and legs back to starting position.

  • Seated Russian Twist with Medicine Ball

back pain chiropractor

Sit with your knees bent and your feet flat on the floor, holding the medicine ball to your chest. Lean back slightly at a 45-degree angle to the floor, engaging your core. Keep your feet flexed with heels lightly touching the floor.

Rotate moderately to the right, having the ball at your chest, and twist from your low back. Return to the starting position and then rotate to the left. Do 8–16 reps per side.

  • Single Knee to Chest

Lie on your back with your feet flat on the ground and your knees bent. Bring one knee toward your chest while pressing your lower back into the floor. Hold the raised knee with both of your hands and then hug that knee towards your chest. Hold the leg for 15 seconds. Repeat 10-20 times.

  • Lying Pelvic Tilt

Lie on a firm bed, exercise mat, or the floor whichever is comfortable. While performing a pelvic tilt from this position, you're essentially taking the natural curve of your lower back. It can really help to see your pelvis as a bowl of water; when you tilt your pelvis, imagine water spilling toward your belly.

Lie on your back with bent knees and the soles of your feet on the floor. In this position, the natural curve of your lumbar spine will lift the lower back slightly off the floor.

Exhale and gently rock your hips toward your head. As you do this, you'll feel your lower back pressing into the floor.

Stay here for a few breaths. When you're ready, inhale and return to your neutral position. Hold for up to 10 seconds. Repeat 10-20 times.

  • Cat and Camel Stretch

Start on all fours assuming a humpback position by arching your back up.

Inhale as you arch the back up and hollow out your abdominals while your head remains tucked. Hold briefly and then slowly lower the back into a sagging position. Repeat 10 times.

  • Supine Bridging on Exercise Ball

Lie on the floor with your knees straight, feet resting on an exercise ball, arms at sides. Draw in your abdominal muscles and maintain that state throughout the exercise then slowly lift your buttocks off the floor until your trunk is parallel to the thighs. Now hold this position for 5 seconds then slowly return to starting position. Repeat 10 times.


Studies show that back pain is one of the most common reasons for work absenteeism. One-half of all working Canadians admit to having back pain symptoms each year. Generally speaking, a spine specialist will recommend a skilled and qualified back pain chiropractor at the initial stages, particularly if the pain is severe.

Consult with your family physician if you have significant pain that persists beyond a week, unexplained fever, redness or swelling on the back or spine, unexplained weight loss, pain or numbness that travels down your legs, leg weakness, or back pain due to a severe blow or fall.

Our experienced team of back pain chiropractors at Vitalpoint Chiropractic are here to address all of your individual concerns and goals.

We will work with you to restore your personal quality of life non-intrusively providing relief and helping you to return to your overall optimal health.

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