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Stretch Out Your Back to Reduce Pain

39449849 SCaused by injury, genetics or as a result of poor posture, many individuals suffer from ongoing back pain. Here at Anthony Medical & Chiropractic Center, we offer a variety of services to help alleviate this pain, but there are also simple exercises you can do at home to help reduce your daily pain. Check with your doctor to make sure that exercise is an okay option for you. Once cleared, take 10 minutes every morning or afternoon to stretch out and alleviate your discomfort.

Cobra Stretch

Stretch out your back with this basic yoga technique. Lie down on your stomach, place your hands on the ground beneath your shoulders and arch your lower back, looking towards the sky. Learn some advice on this pose here.

Prop your Legs Up

Take time out of your day, morning and evening, to rest your back. Choose a spot near a couch or chair and lie flat on your back, placing your calves on the furniture so your knees are at a 90-degree angle. Breathe and relax while your back decompresses for 10 or 15 minutes.


A simple move that helps to increase your balance while strengthening your back, lunges open up the muscles in the front of your hip to alleviate tightness and pain. Arms should be raised laterally to shoulder height to help strengthen your posture. Do this leg exercise once a day and perform two sets of 10 to 15 on each leg.

Cow and Cat Stretches

Stretch out your aches and pains by alternating between these two yoga poses. Start on your hands and knees, arching your back to enter the cat pose. Hold this pose for a few seconds and then move into the cow pose by scooping your spine in, pressing your shoulder blades back and lifting your head. Switch back and forth between the two poses to stretch out and loosen up your back muscles.

To diagnose and relieve your ongoing back pain, schedule an appointment with Anthony Medical & Chiropractic Center today. Our Temple, Texas office offers traditional medical care, chiropractic services and massage therapy to ensure you receive the treatment you need.

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