Are you living with chronic back pain and feeling lost? Do you find yourself continuously visiting your doctor for relief, yet still no permanent solution? If so, it may be time to consider adding chiropractic back exercises into your daily routine. With the right stretches and strengthening movements, you can learn how to manage and even heal from painful conditions like sciatica, herniated discs, scoliosis, and more! Learning effective techniques takes practice but the dedicated effort is worth it – You’ll be able to experience natural pain relief while increasing mobility in the process. In this guide we’ll explore different types of chiropractic-based exercises that could potentially improve your wellbeing without harsh treatments or medications.
Chiropractic Adjustments and Treatment
Chiropractic adjustments are a crucial part of chiropractic treatment for chronic low back pain. Adjustments help to realign your spine, reducing pressure on pinched nerves and relieving pain.Chiropractic treatment can also include other treatments such as massage therapy, spinal decompression, and ultrasound therapy.
Based on their evaluation, your chiropractor will develop a treatment plan tailored to your unique needs, taking into account the conditions of your spine and any other symptoms you may be experiencing. Regular chiropractic care is the best way to manage chronic pain and improve the health of your back.
Chiropractic Back Exercises for At-Home Care
- Chiropractic back exercises are a great way to complement chiropractic care and maintain the health of your back.
- The most important thing is to make sure you have proper form to avoid putting too much pressure on your back and neck.
Here are some of the best chiropractic back exercises to start with:
Pelvic Tilt
Start in a neutral position on your back with your knees bent and feet flat on the floor. Tilt your pelvis up towards your belly button, engaging your abdominal muscles. Hold for 5-10 seconds and release.
Bird Dog
Start on your hands and knees with a neutral spine. Extend your right arm and left leg, keeping your neck and back in a neutral position. Hold for 5-10 seconds and switch sides.
Dead Bug: Start lying on your back with your arms and legs in the air, forming a 90 degree angle with your body. Lower your right arm and right knee towards the floor while keeping your left arm and left leg in the air. Switch sides.
Cat-Cow Stretch
Start on your hands and knees with your wrists under your shoulders and knees under your hips. Arch your back, bringing your shoulder blades together and tucking your chin to your chest (cat position). Then, round your back, bringing your head towards your knees and tucking your chin to your chest (cow position). Repeat for 10 reps.
Child’s Pose
Start on your hands and knees with your wrists under your shoulders and knees under your hips. Lower your hips back towards your heels, stretching your upper back and arms. Hold for 10-30 seconds.
Stretches for Tight Muscles
Tight muscles can contribute to chronic low back pain and leg pain. It’s important to stretch these muscles regularly to reduce tension and improve your quality of life.
Here are some chiropractic back exercises to target common tight muscles:
Piriformis Muscle
Lie on your back with your right ankle on top of your left knee. Pull your left knee towards your chest, gently stretching your right hip. Switch sides and repeat the stretch.
Hamstrings
Sit on the floor with your legs straight in front of you. Reach forward, trying to touch your toes. Hold for 10-30 seconds.
Hip Flexors
Start in a lunge position with your right foot forward and left knee on the floor. Keeping your left foot on the floor, shift your weight forward, stretching your right hip flexor. Switch sides.
Incorporating Physical Activity into Your Daily Routine
- Regular physical activity is important for maintaining a healthy back and improving range of motion.
- Aerobic exercises like walking, running, or cycling are a great way to get started, and can be easily incorporated into your daily routine.
- When starting a new physical activity, it’s important to listen to your body and avoid pushing yourself too hard. If you experience pain, stop and consult a professional.
Chiropractic Back Exercises for Neck Pain
Neck pain is a common issue that can be caused by a variety of factors, including poor posture and tension in the upper back and shoulders.
Regular chiropractic back exercises and stretching can help alleviate neck pain and improve the health of your neck and upper back.
Here are some simple chiropractic back exercises to try:
- Shoulder Blades: Sit or stand with good posture, squeezing your shoulder blades together and holding for 5-10 seconds. Repeat 10 times.
- Neck Tilts: Start in an upright position, gently tilting your head to the right, then to the left. Repeat 10 times in each direction.
- Neck Rotations: Start in an upright position, gently rotating your head to the right, then to the left. Repeat 10 times in each direction.
Regular chiropractic care, chiropractic back exercises, and physical activity are all great ways to improve the health of your back and alleviate symptoms of lower back pain. It’s important to listen to your body and consult a professional if you experience pain or discomfort. A physical therapist or chiropractor can help you develop a treatment plan that is tailored to your specific needs. Incorporating chiropractic back exercises and stretching into your daily routine can make a big difference in the health of your back and neck, leading to improved quality of life.
If you have any questions about chiropractic back exercises or how to incorporate them into your daily routine, please give us a call or schedule a visit. We would be happy to answer any of your questions and help guide you on the path towards improved health and wellness.
