Exercise and Chiropractic Helps With Pain
By Debra Rodzinak
Every day, patients come to chiropractors with complaints of lower back pain. Spinal manipulation has been shown to improve overall mobility and joint function. Adding exercise to achieve an overall healthier spine is a beneficial compliment to any chiropractic treatment plan.
In a recent study reported in The Spine Journal, patients who added exercise to their conservative therapy found an overall higher satisfaction rate compared to those who did not.
Types of Exercises
For the best results, there are a number of different exercises to perform to find the best results to decrease pain and increase mobility in the spine. Stabilizing the lower back by strengthening the muscles surrounding the trunk of the body are best for providing pain relief. Strengthening the abdominal muscles and gluteal muscles provide the best overall support for the spine.
The sit-up is the iconic abdominal muscle exercise, but when strengthening the lower back, it is much more important to work the Transversus Abdominis (TVA) with abdominal exercises. Keeping the back and spine in a neutral spinal position while performing TVA exercises is vital.
Gluteus Maximus Exercises
The largest muscle in the buttock region, strengthening this muscle requires tightening the buttock on one side while extending the same leg upwards. Keeping the spine in a neutral position is key. Hold this position for a few seconds and repeat between 8 to 10 times daily.
Gluteus Medius Exercises
The Gluteus Medius muscle helps to raise the legs to walk forward and supports the pelvis. When these muscles are weak, the pelvis will often tilt to one side. This tilt is what causes many lower back pains.
Strengthening this muscle is relatively simple. Lie on one side and place the back against a wall. Maintain a neutral spine and draw the belly button in toward the spine. Raise the top leg while maintaining contact with the wall. Hold for a few seconds at the top. Repeat 10 times and then switch sides.
As with any exercise regimen, don’t forget to warm up the muscles prior to exercising. If you combine these exercises with chiropractic spinal manipulations, an overall conservative approach to spinal health can be achieved.
At The Joint, our expert doctors work with patients to create an overall path to wellness. With no pesky insurance forms to fill out or appointment times to remember, finding relief for your lower back pain is just a walk-in away.