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stretches for back pain

Back pain is something that is commonly experienced by an aging population. Our bodies naturally lose lean muscle mass, causing a weakened core, which can sometimes be the culprit of back pain. However, there can be other underlying issues that cause back pain. If you are constantly suffering from back pain, here are 4 stretches that may help you feel better:

Cat-Camel Stretch

With hands and knees on the ground with a straight back, first curl your back upwards towards the ceiling. Hold that position for 5-10 seconds and then return to a straight back. From there, arch your back downwards towards the floor. Hold that position for 5-10 seconds and then return to a straight back. Keep your core tight while doing this stretch, repeat sequence 5 times.

Knees to Chest

Lay on your back with your legs stretched out straight. One leg at a time, bend your knee and pull it towards your chest while hugging it close to your torso. Hold this position 5-10 seconds. Switch legs and repeat the move, stretching each side 5 times.

Cobra Stretch

Lay flat on your stomach with your arms stretched out above your head. Lift your arms, chest, and torso off the ground while keeping your hips and legs and flat on the ground. Use your core muscles to hold your upper body off the ground. Hold this position 5-10 second and then lower yourself back onto the ground. Repeat this move 10 times.

Hamstring Stretch

Sitting on the ground with both legs out in front, bend one knee and pull it in creating a "4" shape with your two legs. Lean forward and reach your hands towards to toes of your straight leg. Hold 8-10 seconds, switch legs, repeat 5 times each leg. You can also hold this stretch position for longer periods of time to get a better stretch.

It is always a good idea to add exercise and movement into your daily routine, along with a healthy diet. Make sure you check with your doctor before starting any new exercise program or adding any new stretches into your routine. At Physicians Age Management, our number one priority is your health. It's what we do, every day, and our specialty. We want to help you on your journey to better health and a longer life. Contact us today for a free consultation.


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