Free Tip From Dr. Casteel

A Gentle Stretch for Bulging and Herniated Discs

Struggling with lower back pain from a bulging or herniated disc? Try this gentle movement to loosen tight muscles and ease stiffness.

Before you start. Move slowly and gently. Never force a stretch, and stop right away if you feel sharp pain, numbness or discomfort. Every body is different, so if you are unsure whether an exercise is right for you, call and ask.

Why These Exercises Help

Back pain is one of the most common problems we see at Casteel Chiropractic of Tyrone, and it can keep you from doing the things you love most.

The good news is that gentle, simple movements can help. Below are seven safe exercises that many of our Tyrone-area patients use to feel better at home.

The exercises

Bird Dog

Start on your hands and knees with your back flat.

Slowly reach your right arm forward while extending your left leg behind you.

Hold for 5 seconds, then switch sides.

Builds balance and strengthens your core and lower back.

thoracic extension stretch for back pain

Thoracic Back Extension

Sit tall on a chair with a straight back and place your hands behind your head.

Gently lean backward, looking up toward the ceiling.

Have a foam roller? Lie with it under your upper back and gently lean back over it, as shown.

Opens your chest and reduces mid-back tightness.

Standing Hamstring Stretch

Stand tall with your feet hip-width apart.

Slowly hinge forward at your hips and reach toward your toes, keeping your knees soft.

Hold for 20 to 30 seconds, then slowly roll back up.

Loosens tight hamstrings that pull on your pelvis and strain your lower back.

Cat-Cow Stretch

Start on your hands and knees.

Slowly arch your back up toward the ceiling (Cat).

Then drop your belly down and lift your head (Cow).

Gently loosens your whole spine and eases stiffness.

back Extension

Lie face down with your forearms on the floor under your shoulders.

Gently press up onto your forearms, lifting your chest while your hips stay down.

Hold for a few seconds, then slowly lower. Repeat 5 to 10 times.

Strengthens your lower back and core muscles, helping prevent future pain.

Knee to Chest Stretch

Lie on your back with your legs straight.

Bring one knee toward your chest, holding it with both hands.

Hold for 20 to 30 seconds, then switch sides.

Helps relieve pressure on spinal discs and eases lower back pain.

Swimming

Swim easy laps or walk laps in the pool.

Start with 10 to 15 minutes and build up gradually.

Keep your movements smooth and relaxed.

The water supports your body, so you can strengthen your back muscles without extra stress on your joints.

When to See a Chiropractor

If your back pain lasts more than a few days or keeps coming back, it may be a sign of a deeper issue, such as a misalignment, nerve pressure or a disc problem. Dr. Casteel helps people from Tyrone, Bellwood, Warriors Mark and Port Matilda get lasting relief with gentle adjustments and a personalized care plan.

Learn more about back pain treatment

Still in pain?

Stretches help, but they cannot fix the cause. Dr. Casteel can.

Call (814) 682-9961

Evening hours Mon, Wed and Fri until 7 pm. Medicare and most insurance accepted.

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These exercises are provided by Casteel Chiropractic of Tyrone for general wellness and are not a substitute for an exam. By following them at home, you agree that Casteel Chiropractic of Tyrone is not responsible for any injury that may result from performing them incorrectly or without supervision.