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?

Schedule an

appointment with

an

OKC chiropractor

at Cornwell Clinic

now!