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5 Simple Stretches for Back Pain

A majority of Americans will experience some sort of back pain in their lives, ranging from an acute injury to chronic pain.

At Synergy Chiropractic and Wellness Clinic, we are always here to help you on your healing journey, but implementing some healing strategies at home can help the rehabilitation process. There are three main categories you want to keep in mind while working to improve the health of your back: stretching, strengthening, and aerobic exercise. Below we have included a variety exercises that can easily be done right at home.

Because stiffness is often a result of back pain, regular stretching is important. A stiff back limits your body’s range of motion and overall mobility making everyday activities more challenging and less comfortable. The goal of a stretching exercise is to increase elasticity and flexibility, throughout the body, with special focus on the spine.


Hip Flexor Stretch

  1. Kneel on your right knee, and place your left foot flat on the floor in front of you, keeping your torso upright, and rest your hands on your hips.
  2. Gently push your hips forward as far as you comfortably can, while keeping your torso upright. You should feel a stretch in the front of your right hip.
  3. Hold for 30 seconds, then switch leg positions and repeat (Women’s Health Mag).


Piriformis Stretch

  1. Lay on the floor on your back and cross the right ankle over the left knee.
  2. Grip the thigh of your left leg and pull the knee towards you, lifting the foot off the floor.
  3. Pull the knee further towards you to increase the stretch. Hold for between 10 and 30 seconds. Switch legs and repeat.



  1. Get down on your hands and knees on the floor, relaxing your head, allowing it to droop.
  2. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back.
  3. Hold this stretch for as long as it feels comfortable, or about 15 to 30 seconds.
  4. Return to the starting position with a flat back while you are on all fours.
  5. Let your back sway by pressing your stomach toward the floor. Lift your buttocks toward the ceiling.
  6. Hold this position for 15 to 30 seconds. Repeat 2 to 4 times.

Strengthening exercises are the next step to a rehabilitated back. It’s important to strengthen various muscles throughout the body including the gluteal, abdominal, and obliques. These muscles work with the back to help maintain proper posture, rotate the spine, and stand upright.

Knee to Chest

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.
  3. Relax and lower the knee to the starting position. Repeat with the other leg.
  4. Repeat 2 to 4 times with each leg.

Tip: To get more stretch, put your other leg flat on the floor while pulling your knee to your chest. To add more of a strength-training element, place your hands on your thigh creating resistance.

Pelvic Lift

  1. Lie flat on back with knees bent, feet flat on floor about hip-width apart, and both arms extended by sides, palms facing down.
  2. Lift pelvis off the floor and press hips as high as possible, squeezing buttocks.
  3. Hold for 1 count, then slowly release hips back down to the floor. Do 8 reps.

For a similar exercise with less range of motion, try the Pelvic Tilt

  1. Lie on your back on the floor with your knees bent.
  2. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly.
  3. Hold for up to 10 seconds. Repeat.

Finally, some sort of low-impact aerobic activity should be included in your rehab routine. Water therapy is a great option, as the water provides minor resistance. Walking is another option, but remember, an adequate aerobic walk should last 20-30 minutes at a sustained pace.

These stretches and exercises are great ways to help rehab your back at home; they require little space, and can be modified to fit your back’s needs.

The Benefits of Chiropractic Care During Pregnancy

Pregnant women can receive a number of great benefits from chiropractic care.


Reduce lower back pain
– Reduce nausea
– Reduce  back pain and neck stiffness
– Reduce the chances of a C-section birth
– Reduce joint pain

-Restore pelvic balance and improve posture

-Reduce labor and delivery time

Chiropractors are highly trained to gently provide adjustments for women who are pregnant.  Many chiropractors not only have special techniques to help keep moms safe and comfortable during adjustments, but tools such as pregnancy pillows and adjusting tables to help them as well.  Pregnant moms who take the time to visit a chiropractor during their pregnancy will find that their overall pregnancy can be more comfortable and enjoyable as they keep their bodies and their babies healthy.



At Synergy Chiropractic, Dr. Cheri and her staff make specific chiropractic solutions available to pregnant women. In addition to reducing pain and nausea, a chiropractic program will help keep the pelvis properly aligned. A misaligned pelvis can reduce the amount of room available to the baby, making it more difficult for the baby to position itself properly for delivery. A properly aligned pelvis will increase the probability of a natural childbirth. In addition, Dr. Cheri Carlson is certified in the Webster Technique.


Chiropractic care for pregnant women offers a healthy method of having a comfortable pregnancy and safe delivery!

Have a Headache? A Visit to the Chiropractor Can Help!

Throbbing pain, nausea, sensitivity to light and noise…headaches are never fun, but nine out of ten Americans sufferfrom them. Many choose to combat the pain through medicine, sleep, or just decide to suffer and hope it eventually goes away, but did you know a visit to the chiropractor could help?

Research shows that spinal manipulations, also known as spinal adjustments, provided by chiropractors may be an effective treatment option for headaches. In a study conducted by Duke University, it was found that spinal manipulation resulted in almost immediate improvement, and participants had significantly fewer side effects and longer-lasting relief than a commonly prescribed medication.

What can a chiropractor do for you?

  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress
  • Provide nutritional advice, recommending a change in diet to remove foods that can potentially trigger headaches
  • Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques

What can you do for yourself?

  • If you spend a large amount of time in one fixed position, take a break and stretch every 30 minutes to one hour.
  • Low-impact exercise may help relieve the pain
  • Avoid teeth clenching
  • Stay hydrated