Ease Lower Back Pain With Chiropractic and Exercise
By Sandy Schroeder
Easing lower back pain and preventing it are becoming more important issues as many people sit a lot at work and at home. If you are experiencing lower back stiffness and pain, chiropractic treatment and key exercises may be welcome solutions.
The Joint Chiropractic clinic near you provides a wellness center with licensed chiropractors who help people find the best answers for pain and preventive health measures.
Seeing Your Chiropractor
When you come in, your chiropractor will assess your condition and review your pain and health history. You will find out how improved spinal health can open the door to improved overall health.
Gentle targeted spinal adjustments may provide far-reaching pain relief and a host of other benefits such as more energy, better sleep, improved digestion, or more mental clarity.
As you assess the benefits, you may want to do weekly 15-minute spinal adjustments to keep the benefits flowing and consider focusing on specific exercises such as these. As always, review your plan with your doctor and your chiropractor before you start new exercises.
Exercises for the Lower Back
Daily exercises to prevent or ease lower back pain can also strengthen the core and arm and leg muscles.
The bridge - Exercise the gluteus maximus, the largest muscle in the buttocks as you strengthen your lower back.
- Lie flat on mat. Bend knees. Put feet flat on the mat hip-width apart
- Press feet into floor, keep arms at side
- Raise buttocks off the mat forming a straight line from shoulders to knees
- Squeeze buttocks and keep shoulders on the mat
- Lower buttocks to ground
- Repeat 15 times
Pull up knee to chest - This stretch lengthens the lower back easing pain and tension.
- Lie on back on mat
- Bend knees keeping feet flat on mat
- Pull one knee toward chest with both hands
- Hold for five seconds. Press spine to floor and keep abdominals tight
- Repeat with other leg
- Do two to three times a day
Side-to-side Stretch - This stretch eases tension in the lower back and gently works core muscles.
- Lie on mat with knees bent, feet flat on mat
- Keep shoulders on mat and gently roll both bent knees to one side
- Hold 5 to 10 seconds
- Return to starting position
- Roll to opposite side
- Repeat two to three times a day
Whatever exercises you choose, stick with them daily. Consider doing them first thing in the morning, and just before bedtime to work in two sessions. You should notice a difference in flexibility and pain levels as you establish the routine.
When you are ready to move better, stop by The Joint Chiropractic clinic near you. Affordable personal healthcare plans and packages eliminate the need for insurance. No appointments are needed and clinics are open evenings and weekends.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Atlanta, Ga.