Is lower back pain slowing you down? Chiropractors can help you manage and diminish your pain. By targeting pain at its source, regular chiropractic care realigns your spine, improves nerve function and helps you live with less pain.
At home, you can also strengthen your muscles to relieve discomfort and start moving more easily again. When back pain flares up, it’s tempting to lie down and rest. However, a simple and gentle strengthening routine can transform your core, back and leg muscles, providing better and longer lasting relief.
Weight gain, sitting for long periods of time and general inactivity all contribute to lower back pain. Building muscle helps combat these triggers, supporting your upper body and back, stopping back pain where it starts. A strong core and back also helps you manage everyday activities better.
These equipment-free exercises will target your back as well as your core, creating a balanced support system for your spine. Over time, back pain will diminish, your posture will improve, and you will experience a sense of capacity and confidence in your body.
The set-up
Begin any workout by warming up your muscles with gentle stretches involving long smooth movements A short walk is enough to get the blood flowing, but any sort of movement will prepare your body for strength training. Biking, dancing, swimming, Pilates and running are all great choices as well.
Ensure you are physically fit enough to complete the exercises. Start slow and add repetitions and additional exercises over time. If you experience additional pain or discomfort, stop the workout and consult with your chiropractor. Work within your own unique physical limits.
Start with one set of each exercise and build up to three or four sets. Listen to your body and take care not to overextend stretches or put additional strain on your neck by pulling too hard. Focus on your core abdominal and back muscles, engage those muscles and stop when your body is out of alignment.
The exercises
Bridges
Lie on your back, with your knees bent and feet flat on the floor. Place your hands palm down, on the floor next to your sides. Slowly lift your lower body up, keeping your shoulders, feet and hands on the ground. Squeeze your buttocks and core muscles as you slowly lift your hips, bringing your body into a straight line, from neck to knees. Hold your body in this position for 10-15 seconds, then gently return your buttocks to the ground. Repeat 15 times.
Supermans
Lie on your stomach with your arms straight up, next to your ears. In one motion, lift your arms, upper body and legs slightly off the ground, raising until you feel a tightening in your lower back. Continue to look straight down at the ground to avoid neck strain caused by looking up. Hold for several seconds, then lower to a resting position. Repeat 10 times.
Bird dogs
While on hands and knees, slowly extend one leg to the back, extending it in a straight line with your back. Ensure it does not strain your back by lifting too high. If you want an additional challenge, extend the opposite arm up, past your ear and head, forming a straight line with your leg. Hold for 5 seconds, then switch arms and legs. Repeat 10 times.
Partial crunches
Lie on your back, with your knees bent and feet flat on the floor. Place your hands behind your head or cross your arms over your chest. Squeeze your abdominal muscles, scooping your core and causing your upper body to raise off of the ground. Don’t pull your head up or force the position too far, then gently lower to the floor. Repeat 10 times.
Leg raises
While lying on one side, bend the leg closest to the ground to support your body. Squeeze your core muscles while slowly lifting the higher leg up. Keep the leg straight and hold for several seconds at the top. Repeat 10 times on both sides.
The end
Finish your workout with a gentle stretch and be sure to schedule your next strengthening session with yourself. Regular work will build muscle over time, causing back pain to lessen. Ensure you are working on your back at least one time each week.
Over time, you’ll notice less discomfort while completing everyday tasks, better posture and more ability to participate in the activities you’re interested in. A healthy back effect all of your mobility. Keep it strong for life.
For additional help with your back pain, schedule an appointment with your chiropractor today. Regular chiropractic care can help with a myriad of health conditions, including pain management. Ask your doctor how regular spinal care fits into a healthy lifestyle.
