From hiking in remote locations to carrying heavy packs, hunting puts a lot of demand on your body — particularly on the lower lumbar region. If you’re not properly prepared, this strenuous activity could increase the risk of developing lower back pain. Rather than having to sit out the hunting season because of debilitating back problems, you can keep muscles and joints flexible and ready to work with the following stretches.

4 Stretches to Avoid Lower Back Pain During Hunting

1. Knee to Chest

Begin this stretch by lying on your back with your heels and toes pointed up. Bend one knee to pull the leg toward your chest, and holding the back of the thigh with your hands, slowly bring your leg closer so you stretch out the muscles in the lower back and buttocks. After several seconds, release your leg and repeat this stretch on the other side.

2. Cobra Stretch

To start this stretch, lay with your chest facing the ground and your legs extended straight out. Place your hands on both sides of your body and press your palms into the ground. Using upper body strength, gradually push your chest up and back while simultaneously pressing your hips into the ground. Hold the pose for several seconds as you feel your abdominal muscles stretching and your spine becoming more flexible. Release and return to the starting position, repeating the stretch as necessary.

3. Lying Knee Twist

Begin the stretch by lying flat on your back. While keeping one leg straight, bend the other knee and cross it over the opposite side of your body. As you twist, you should feel a gentle stretching of your buttocks, lower back, and spinal muscles. Engage your core as you stretch to strengthen the abdominal muscles, which in turn will better help support your spine during activity. Return to the starting position and repeat with the other leg.

4. Seated Piriformis Stretch

Located in the lower buttock, the piriformis muscle may place pressure on the sciatic nerve when it’s overused. This pressure can cause severe lower back pain, lower leg pain, and numbness. To prevent and relieve this problem, sit with your back straight. Cross one leg over the other so that the heel of one foot is pressing against the thigh of the opposite leg. Keeping your spine straight, lean forward to gently stretch out the gluteal muscles for several seconds. Release and repeat with the other leg.

If you’re concerned about lower back pain impacting your hunting abilities, stretching is an effective way to prevent issues. With help from West Chiropractic Clinic in Soldotna, AK, residents across the Kenai Peninsula can discover natural solutions to improve flexibility, enhance strength, and relieve pain. Using a combination of spinal adjustment, massage therapy, and corrective exercise, this local chiropractor will provide a customized treatment plan to address muscle and joint issues without the need for surgery or medication. Visit the clinic online to learn more about their capabilities, or call (907) 262-9171 to schedule an appointment. You can also find the team on Facebook.