Exercises for Lower Back Pain Relief | Chiropractor for Low Back Pain in Westlake, OH
Hi everyone, Dr. Greg here from Paramount Chiropractic. While chiropractic care is crucial for getting your spine moving and properly aligned, it’s equally important to strengthen the supportive tissues along the spine. Here are a couple of stretches and exercises that you can do at home to support your back health.
Stretches for Spinal Health
- Hip Flexor Stretch: The hip flexor plays a key role in connecting your legs to your torso and lumbar spine. For those sitting for extended periods, this muscle can become tight. To stretch, adopt a staggered stance and lean into your front leg while keeping your pelvis forward. Hold for 10-15 seconds without arching your back excessively. Repeat on both sides.
- Set of Four Stretches: This set targets the glutes and lower back, crucial supportive tissues for your spine.
- Knee to the same shoulder.
- Knee across to the opposite shoulder.
- Straight across, keeping the back and shoulders flat
- Make a “4” with your legs, bringing your other knee up and across.
Exercises for Building Strength
- Bird Dog: This exercise is excellent for strengthening the lower back and glutes, crucial for maintaining good posture. Extend the opposite arm and leg, keeping your balance, and hold for a count of two. Alternate sides, aiming for 10 repetitions.
- Plank/Bridge: A plank helps build endurance in the postural muscles along your spine. Maintain a position with your elbows under your shoulders, either on your toes for a full plank or on your knees for a modified version. Aim to hold this position for over a minute, working up to two minutes for added challenge.
Incorporating These into Your Routine
These simple yet effective stretches and exercises can make a significant difference in supporting your spinal health, helping to alleviate and prevent back issues. Remember, consistency is key to seeing improvements.
If you’re experiencing back problems or just looking to enhance your spinal health, don’t hesitate to reach out. Whether you have questions about the exercises or need professional chiropractic care, we’re here to assist you.
Leave a comment below with any inquiries, or give us a call to see how we can help you achieve optimal spinal health. Here’s to a stronger, healthier back!
