If you are like most people out there, you would have probably had lower back pain at some point in your life. In most scenarios, our Seattle chiropractor team always recommends that you contact any of us for help if you’re experiencing lower back pain. Meanwhile, exercises have proven to be effective in alleviating this condition. So, we are delighted to share a few basic exercises you can attempt at home to relieve your lower back pain or any other target spine areas.
One thing you should know is that you are the one who has the upper edge over the welfare of your body. However, you should stop doing any of these exercises if they bring you pain or discomfort. We also invite you to visit Divine Spine Chiropractic Studio to learn more about the lower back pain services we provide, which are a great complement to these indoor exercises. Below are some chiropractic exercises to alleviate low back pain.
1. Pelvic Tilt
To begin, lie on your back with your knees bent and your feet laid flat on the floor. Then you make a scoop motion with your pelvis by pressing your back gently onto the floor. You then hold for one count before relaxing. Thereafter, repeat this procedure 20 to 30 times more. However, it’s always important to breathe during this exercise and all of the other exercises you will encounter at some point.
2. Supine Bridge
Adopt the starting position described above. At your sides, press your arms and palms down into the floor. Then, press through your heels and elevate your hips as high as you can comfortably go. Hold till a count of one, after which you let go. Thereafter, repeat 10–15 times more to get a better result.
3. Supine Twist
To begin, lie down flat on your back. Bring your knees to your abdomen with the support of your hands. Then, slowly lower your knees to the right. To align your hips and shoulders, scramble your hips to the left. For a deeper twist, keep your arms in a T shape on the floor or gently press your knees down with your right hand. Hold for 30-60 seconds. Then, switch sides and repeat this procedure.
4. Bird Dog
Begin quadrupedally on the floor, with your hands and knees directly beneath your shoulders and hips, respectively. The gaze should be directed down towards the ground. Tighten your abs. Then, stretch your right arm and left leg back slowly, keeping them at the same level as your torso. Thereafter, hold for one count. Then, switch sides and repeat 10-20 times more for better results.
Adopt the quadruped starting position described above. Then, for about 1-2 counts, drop your belly button, bring your shoulder blades down your back, raise your chest, and gently glance upward. Then, progressively round out your spine by pressing hard into the ground, gazing down, and attempting to lift your spine towards the ceiling. Thereafter, repeat 20-30 times more for better outcomes.
Should I be Doing Lower Back Exercises?
Exercises that target the core muscles can help you avoid injury, improve stability, and improve flexibility. People with lower back pain should also look at their body posture and how they carry heavy objects to see if any movements are responsible for causing the pain. Exercises are known to be effective for this condition, but if it still doesn’t work for you, it’s time to schedule an appointment with a chiropractor. The above exercises are the recommended chiropractic stretching at home to relieve your back pain. These stretches can also help in preventing disc irritation and any other forms of irritation around your spine.
With the support of the Divine Spine Chiropractic team, prioritize your health. If you’re suffering from lower back pain, know that we can provide you with drug-free pain relief. So, don’t hesitate to contact our clinic today to schedule an appointment with Dr. Jon Conner Cuevas. We look forward to seeing you.