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Posted on 03-26-2015
Strengthening your back muscles can help lower your back pain. When your abdominals and back are weak, they cannot adequately support your spine. The muscles also exhaust faster, causing pain.
The bird dog strengthens your lower back muscles. To perform this exercise, position yourself on an exercise mat on your hands and knees as if you were going to crawl across the floor. Engage your abdominal muscles and raise one leg straight behind you. Hold this position for five to 10 seconds. Lower your leg and raise the other leg. You have completed one repetition when you have raised and lowered each leg and arm once. Perform each cycle at least 10 times. To make the exercise more challenging, try raising one leg and the opposite arm at the same time.
Stomach crunches are very effective at strengthening your upper abdominal muscles. Lay on your back on the floor with your legs bent. Your feet should be flat on the floor. Cross your arms over your chest and use your abdominals to raise your head and shoulders off the floor. Keep your head aligned with your spine to avoid straining your neck. Repeat this exercise between 10 and 20 times.
Stand against a wall and press your back into it. Lower yourself down the wall until you are in a sitting position. You will need to move your feet out as you lower yourself down the wall. Hold the sitting position for at least 10 seconds then raise yourself slowly up the wall. Repeat this exercise at least 10 times. This exercise strengthens your gluts and lower back.
Chiropractic Care for Back Pain
If your lower back pain is persistent even after performing these exercises for a week or two, schedule an appointment with our chiropractor for a full evaluation. We can diagnose the source of your back pain and recommend holistic treatments that will reduce your pain naturally.
What exercises do you perform to strengthen your back and reduce your back pain?
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