OKCCHIROPRACTOR
TIPS:TREAT YOUR
CHRONICBACK PAIN
MORNING STRETCHESwith these
cornwellclinic.com
There are thingsyou can do to treatyour chronic back
pain from thecomfort of your own
home.
Sit or stand with yourshoulders back andhead facing forward.
(Lateral Flexion)Ear-to-Shoulder
1
2 3
4
Gently tilt your neck toone side as if trying totouch your ear to your
shoulder.
Continue until you feela stretch in the side of
your neck.
Repeat the samemotion on the other
side.
Sit or stand with yourshoulders back andhead facing forward.
(Flexion Stretch)Chin-to-Chest
1 2 3Gently tilt your head
forward as if trying totouch your chin to your
chest.
Continue until you feela stretch in the back of
your neck.
Lie flat on your back ona flat surface, bend
your knees, and placeboth heels on the floor.
Knee-to-Chest
1
2 3
4Position your handsbehind one of yourknees and bring it to
your chest.
Continue pulling yourleg toward your chest
until you feel a lightstretch in your lower
back.
Drop that leg, andrepeat the stretch on
the other side.
Lie flat on your back ona flat surface.
Back Flexion
1 2 3 4Place your hands
behind your knees andpull both legs into yourchest simultaneously.
While you are pulling,flex your head forward
to a comfortableposition.
If you are completingthis stretch correctly,your body will be insomewhat of a ball
shape.
Stand up straight withyour feet
shoulder-width apart.
Hip Stretch
1
2
3
4With your right foot,
take a small stepbackward.
While keeping yourright leg straight, bendthe left knee, shiftingthe weight into your
right hip.
Bend forward andreach down towardyour right leg until
you feel acomfortable stretch inthe outer hip. Repeat
the process withthe other leg.
Lie flat on your backand cross one leg over
the other.
Piriformis MuscleStretch
1 2 3Place your hands
under the leg that isstill flat on the floor,
and pull upward. Youshould feel a
comfortable stretch inthe buttock area.
Place your leg back onthe ground, cross overthe opposite leg, and
repeat the pullingmotion on the other
side.
PIRIFORMIS MUSCLEsituated within the buttocks
and, many times, contributes tochronic lower back and leg pain
Did you incorporatethese stretches intoyour daily routine
already and feel likeyour symptoms are
not improving?