If you and any other members of your family have suffered from back pain at some point, your local chiropractor's office number might be on speed dial. Regardless of whether you or a family member is currently receiving chiropractic care, it's always a good idea to perform some regular stretches that can keep the back muscles loose and lessen the risk of back pain. If you find that sticking to a stretching routine can be a challenge, it's worthwhile to think about some partner stretches. Whether you perform these stretches with your spouse or your child, here are some two-person stretches that can help prevent back pain.
Seated Straight-Leg Stretch
Sit on the floor with your legs straight out in front of you and your back perpendicular to the floor. Have your family member sit facing you in the same posture so that you're essentially mirroring each other. While keeping your back straight, stick your arms out and bend forward so you can link hands with your partner. In doing so, you should each feel a stretch in the lower back. Never stretch to the point of pain, and hold the stretch for about 30 seconds before you each release it.
One person begins by lying straight on the floor on his or her back, while the partner stands toward the feet of the person, grabs his or her ankles and lifts the legs. The lying partner should strive to keep his or her legs relaxed, allowing the standing person to take the weight of the legs. Keeping the legs elevated, the standing partner should approach the lying person and keep his or her feet directly on the outside of the lying person's hips. The standing partner can then place his or her knees and shins against the hamstrings of the lying partner and begin pushing forward. Although this stretch also works the hamstrings, it's an effective way to loosen the lower back.
Child's Pose Stretch
One person assumes the yoga child's pose -- kneeling on the floor, lowering the forehead to the floor and keeping the arms outstretched past the ears. This pose is an effective way to stretch the back on its own, but the involvement of a partner can make it even more beneficial. As the person maintains child's pose, the partner stands behind the person and uses his or her hands to apply pressure to the person's back. The kneeling partner should always provide verbal cues to indicate the degree of pressure that is needed.
If these stretches don't seem to help, contact a business such as Vanderloo Chiropractic, for more information.