Important Chiropractic Exercises for Back Pain
Are you tired of back pain that leaves you hobbling for days?
Do you wish you could relieve your pain on days you don’t have a chiropractic appointment?
In between visits to Dr. Thatcher, make sure you maintain your mobility with these exercises to relieve lower back pain:
1) Stretch - Piriformis:
Lay on your back, and bend both knees. Cross one leg over the other, ankle at the other knee. Reach down and grab the lower thigh. Pull thigh toward your check. You should feel a pull in the opposite hip. Hold for 20 seconds and then do the opposite leg.
2) Stretch - Psoas:
Go down on one knee with the opposite foot well in front of you. Position this forward foot not directly in front of you, but toward the outside. As you proceed with the stretch, keep your buttock muscles very tight. Keeping your knee planted, transfer your weight to your front leg. Go down as far as you can while keeping your torso upright. You’ll feel the stretch on the front of your pelvis. Hold for 20 seconds, and then do the opposite side.
3) Stretch – Knees to Chest:
Lay flat on your back with knees elevated. Grasp both knees and pull them firmly toward your chest. Simultaneously tuck your chin toward your chest and create a “C” shape with your spine. Feel the stretch in your lower back. Hold for 20 seconds, and repeat as needed to get relief.
4) Strength – Bird Dog:
Begin on your hands and knees. Extend the opposite arm and the opposite leg until they are parallel with the ground. Hold until you are fatigued. The goal is to hold it longer and longer as you gain more strength. Now, do the same on the opposite side. Repeat 3 times on each side.
5) Strength – Front Plank:
Begin by lying on your stomach. Now, do a push-up, but instead of bracing on your hands, push up using your forearms. Hold your body as straight and rigid as you can. Hold until you are fatigued. The goal is to hold it longer and longer as you gain more strength. Rest for a moment, and then repeat 3 times.
6) Strength – Side Plank:
This is the hardest but most effective exercise in stabilizing the core and lower back! Begin by lying on tour side. Put one elbow under you and push up, bracing yourself on your elbow. Hold your body as straight and rigid as you can. Hold until you are fatigued. The goal is to hold it longer and longer as you gain more strength. Do the same on the opposite side. Repeat 3 times on each side.
For those who prefer a more detailed explanation, please view the exercises in our online video library – call our office at 734-663-2300 to get access!
Paired with regular chiropractic care, you’ll feel relief sooner rather than later! Need more help with your lower back pain?
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For more assistance with lower back pain, consider chiropractic care. While not a cure for lower back pain, chiropractic can help treat lower back problems and improve your back’s health.