If you’re dealing with back pain, there’s a good chance that you are constantly looking for ways to feel more comfortable and put the discomfort out your mind. That’s why Total Chiropractic Care and Wellness, offers a number of services to help our patients with pain management. We want you to feel healthy in every way possible, which is why, in addition to chiropractic techniques, we’ll talk to you about nutritional counseling and discuss lifestyle matters. One area that’s important to both total health and pain management is exercise. We stress exercises that target muscles and connective tissues that are being used improperly, which causes pain and injury over time. We want to suggest some exercise routines, designed to improve back health that you can do in the comfort of your own home.
Benefits of Exercise for Back Pain
According to the website Spine Health, cardiovascular and strengthening exercises combined with chiropractic care can benefit patients, particularly with lower back pain. It is important to consult your doctor before undertaking any type of exercise program, particularly if you have a history of heart problems.
Spine Health recommends doing aerobic exercises to promote circulation and proper digestion and keep muscles toned. They also suggest strengthening exercises for lower back pain such as pulling the knees to the chest, posterior pelvic tilts, and bending forward from a sitting position. Strengthening the pelvic muscles, stretching your hamstrings, adductors, and other short or tight postural muscles and performing exercises that promote balance can also help with lower back pain.
Some Simple Lower Back Exercises
Here are some simple stretches and exercises you can do. If you feel pain, stop immediately and consult your doctor.
- Knee to Chest: Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest keeping the other foot flat, while keeping your lower back pressed to the floor. Hold the knee in place for at least 15 to 30 seconds before lowering it. Repeat with the other leg. Do between 2 to 4 repetitions with each leg.
- Pelvic Tilt: Bend your knees and keep your feet flat on the floor with your knees about 18 inches apart. Tighten your stomach muscles and squeeze your buttocks tightly together. Flatten your back against the floor and raise your pelvis up. Try to hold this position for 5 to 15 seconds. Repeat.
- Abdominal Crunch: Gradually tilt and roll your head and chest up and towards your knees. Try to touch your knees with your hands. Don’t allow your back to become fully erect in a sitting up position.
- Hamstring Stretch: Bend your knees and keep your feet flat on the floor with your knees about 18 inches apart. Bring one knee up and then straighten it towards the ceiling, then stretch and point your heel as much as you can towards the ceiling. Hold for five seconds and switch to the other leg. Do 5 to 10 reps.
Total Chiropractic Can Design an Exercise Program for You
These are just a small sample of exercises you can do to manage back pain and maintain a healthy lifestyle. At Total Chiropractic Care and Wellness, we can put together an exercise program that’s right for you and will get you on the road to optimum health. To get started, contact us today.
Please note that the author of this piece is not a doctor and the information in this material is not intended as medical advice. Please consult your doctor or medical professional for specific information regarding your individual situation.