As the Thanksgiving season approaches, it’s a time filled with anticipation for delicious meals, quality time with family, and exciting football games. However, for many, it can also be a time when chronic lower back pain becomes a troublesome obstacle, making it challenging to fully embrace the holiday cheer.
Whether you’re hosting a Thanksgiving feast, traveling to be with family, or simply trying to find some relief to watch your favorite football games comfortably, we understand the struggles you face.
The demands of this time of year, from meal preparation to hosting duties and hours spent watching sports, can take a toll on your back. The fear of not being able to fully engage with your loved ones, missing out on cherished moments, and the discomfort of missing key plays during the games can be overwhelming.
But fear not, because there are effective ways to alleviate lower back pain, so you can savor every moment of this festive season. In this blog, you will explore some of the best stretches for lower back pain that will help you stay pain-free during Thanksgiving and beyond.
Morning Stretches for Lower Back Pain
Start your day right with these gentle morning stretches to alleviate lower back pain. Incorporating these stretches into your daily routine can help improve flexibility and reduce discomfort, setting a positive tone for the day.
1. Knee-to-Chest Stretch:
Begin by lying on your back with your legs extended. Slowly bring one knee toward your chest, holding it with both hands. Hold for 15-30 seconds, then switch to the other leg. Repeat 2-3 times on each side.
2. Cat-Cow Stretch:
Get on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone. Exhale as you round your back, tucking your chin. Repeat this flowing motion for 1-2 minutes.
3. Child’s Pose:
Start in a kneeling position, then sit back on your heels and extend your arms forward, resting your forehead on the floor. Hold for 30 seconds to 1 minute, breathing deeply.
Standing Stretches for Lower Back Pain
Standing stretches can be especially beneficial during Thanksgiving preparations. They can help relieve tension and discomfort that arises from prolonged periods of standing or sitting in uncomfortable positions. Here are a few effective standing stretches:
1. Standing Forward Bend:
Stand with your feet hip-width apart, slowly bend forward at your hips, and reach for your toes. Hold for 20-30 seconds, feeling the stretch in your lower back and hamstrings.
2. Standing Quadriceps Stretch:
While standing, grab your right ankle and gently pull it towards your buttocks, feeling a stretch in the front of your thigh. Hold for 20 seconds and repeat on the other side.
3. Standing Cat-Cow Stretch:
Stand with your feet shoulder-width apart and place your hands on your hips. Arch your back (cow position) and then round it (cat position) while inhaling and exhaling deeply. Repeat this for 1-2 minutes.
How Often to Stretch for Lower Back Pain
Consistency is key when it comes to managing lower back pain during the holiday season. Aim to incorporate these stretches into your daily routine, especially on days when you anticipate increased physical activity or extended periods of sitting or standing.
For those planning to host Thanksgiving or attend family gatherings, consider a pre-event stretching routine to prepare your body for the demands of the day. Additionally, take short breaks throughout the day to perform these stretches and relieve muscle tension.
Dedicate a few minutes to limber up and ensure you’re ready to enjoy the party without discomfort.
9 Quick Easy Ways To End Back Pain And Stiffness
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Speak To An Expert Physical Therapist For Free
For more personalized advice on how you can safely, and naturally relieve your back pain in time for Thanksgiving, why not speak to our experts for free?
This gives you 1-1 time with a leading expert who will listen to your story, and give you recommendations on the most effective ways to treat your chronic back pain.
So, don’t let back pain disrupt your Thanksgiving celebrations. Take action now, and discover how you can enjoy a pain-free Thanksgiving!
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