Try These Chiropractor-Recommended Stretches at Home
Back pain can sneak up on you—whether from sitting too long, lifting something wrong, or just daily wear and tear. If you’re dealing with stiffness, discomfort, or nagging low back pain, the right movements can help you start feeling better fast.
At Waves of Wellness Chiropractic in Leland, NC, we help patients find natural, lasting relief from back pain. This guide covers five simple stretches you can do at home to reduce tension and support your spine.
Try These 5 Stretches for Back Pain Relief
These gentle stretches were selected by Dr. Megan Tomberlin, DC, to help improve flexibility, ease muscle tightness, and support healthy spinal movement.
▶️ Watch how to do each exercise here:
Download Our Free At Home Back Pain and
Sciatica Strength and Stretch Guides
Download Our Free At Home Sciatica and Back Pain Strength and Stretch Guides
1. Child’s Pose
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Stretches the lower back
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Promotes relaxation and deep breathing
2. Cat-Cow Stretch
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Loosens the spine and increases mobility
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Helps warm up the back before activity
3. Supine Twist
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Releases tension in the low back
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Supports spinal rotation and balance
4. Knee-to-Chest Stretch
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Eases stiffness
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Helps reduce pressure on the lumbar spine
5. Hip Flexor Stretch
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Relieves strain caused by prolonged sitting
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Helps restore hip and pelvic balance
When to See a Chiropractor
These movements are a great start—but if you’re dealing with persistent or recurring pain, it’s important to address the root cause.
You should consider seeing a chiropractor if you have:
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Pain that returns often or lasts more than a week
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Difficulty sleeping or focusing because of back discomfort
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Pain that worsens with movement or activity
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A history of spinal issues, herniated discs, or poor posture
How Chiropractic Care Helps
At Waves of Wellness Chiropractic, we focus on long-term solutions, not just quick fixes. Your treatment plan is built around your body, your goals, and your lifestyle.
Your care may include:
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Gentle chiropractic adjustments to restore spinal alignment
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Soft tissue work to relieve muscle tension
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Movement coaching to prevent future pain
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Custom home stretches to keep you flexible between visits
We’re here to help you get back to doing what you love—without the back pain.
Why Leland Patients Choose Waves of Wellness
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👐 Compassionate, hands-on care
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👩⚕️ Led by Dr. Megan Tomberlin, DC, a trusted local chiropractor
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🏡 Conveniently located in Leland, serving Brunswick County and nearby communities
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🗓️ Easy online booking and flexible appointments
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💬 A focus on patient education and personalized care
Ready for Lasting Relief?
Back pain doesn’t have to be your “new normal.” Let’s find the cause—and fix it.
📞 Call to schedule an appointment:
(910) 859-8359
📍 Visit Us:
Waves of Wellness Chiropractic
473 Olde Waterford Way, Suite #118
Leland, NC 28451
FAQs About Back Pain & Chiropractic
Can chiropractic adjustments help with chronic back pain?
Yes! Adjustments improve spinal alignment and can reduce inflammation, nerve pressure, and muscle tension.
Is it safe to get chiropractic care if I’ve had surgery?
In most cases, yes—with the right evaluation. We customize care for post-surgical patients.
Do I need a referral?
No referral is needed to see a chiropractor in North Carolina.