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Subdue Back Pain With Chiropractic and Key Exercises

By Sandy Schroeder

Many of us sit for long hours at work, and then go home and sit some more. In the process, lower back pain often demands attention. If this sounds all too familiar, you may be ready for a 1-2 relief breakout, starting with chiropractic support and followed by targeted lower back exercises. Staying active can make the difference, keeping you mobile and pain-free in the long run.

See Your Chiropractor First

The Joint Chiropractic clinic in your community offers doctors of chiropractic who provide individual solutions for pain, health and wellness for people of all ages.

Talk with your chiropractor about your work habits, lower back pain, overall schedule and health history. Your chiropractor will explain how keeping the spine healthy often results in improved overall health for every aspect of life.

A gentle targeted spinal adjustment may provide far-reaching pain relief, and a host of other benefits such as better sleep, more energy, or clearer thinking. As you begin to feel better and relax a little, weekly 15-minute spinal adjustments may become the perfect way to work on key exercises. Your chiropractor can monitor your progress and catch any glitches before they become major issues.

Exercises to Keep Your Back Healthy

As always, check with your doctor and your chiropractor before beginning new exercises such as these from

Use a side bridge - Lie on your side with knees bent. Prop yourself up on one elbow. Put the other hand on the opposite shoulder. Lift hips off the floor for 10 seconds and then lower back down. Start slowly and build up reps on both sides.

Do the McGill Curl-Up - Lie on your back with one knee bent and the other leg straight. Put hands under lower back and lift head, shoulders and neck up. Hold for 10 seconds and slowly lower back down. Do eight reps, and increase over time.

Do a bird dog - Put yourself in position on hands and knees and raise left arm forward as you kick right leg back. Keep body as flat as possible. Hold for 10 seconds. Switch and repeat three times.

If these exercises work for you, keep adding more and look for more ways to stay active. Instead of heading for the couch in the evening, consider adding a mat and treadmill or stationary bike to your family room. Or spend some time walking before or after dinner. The more active you are the happier your back will be.

When you are ready to get started, stop by The Joint Chiropractic clinic in your neighborhood. Clinics are open weekends and evenings and walk-ins are welcome. Affordable personal healthcare plans eliminate the hassle of insurance.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Roseville, Minn.

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