Effective Chiropractic Exercises for Lower Back Pain

It is estimated that approximately 80 percent of Americans experience back pain at some point in their lives. For most of us, this can be an annoying burden that can keep us from performing well on everyday activities. Fortunately, chiropractic exercises can be a great way to deal with this problem naturally and help prevent occurrences in the future. Here are 4 simple yet effective chiropractic exercises for lower back pain.

Exercise 1: Hip stretch and outer thigh
Step 1: Lie on the back
Step 2: Place the right foot on the outside of the left knee
Step 3: Push your right knee to the right against the resistance of your assistant
Step 4: Hold the position and slowly count to eight
Step 5: Relax
Step 6: Have the resistant pull your right knee to the left. This will stretch the outside right buttock and hip muscles
Step 7: Repeat with the left foot on the outside of the right knee
Note: You should do this exercise at least six to eight times on each side.

Exercise 2: Enhancing low back
Step 1: Lie flat on your stomach with palms up and arms alongside your body
Step 2: Slowly raise the chest from the ground
Step 3: Feel your low back muscles tighten
Step 4: Hold up your chest from the floor and slowly count to four
Step 5: Slowly let your chest down
Step 6: Rest about 10 to 15 seconds between each session and repeat the exercises at least six times

Exercise 3: Strengthening buttock muscle
Step 1: Lie flat on the stomach and put your chin on the hands
Step 2: Turn the left foot out
Step 4: Tighten your buttock muscle, then raise the left leg off the floor and keep your knee straight.
Step 5: Hold this position and slowly count to four
Step 6: Slowly let down your leg
Step 7: Repeat the exercise about six times with the left leg

Exercise 4: Strengthening abdominal
Step 1: Lie flat on the back
Step 2: Bend the knees with the feet flat on the ground
Step 3: Put your hands behind your head or cross the arms over the chest to support the neck and head
Step 4: Flatten the spine against the ground
Step 5: Contract your abdominal muscles to raise your shoulders off the ground. Feel your abdominal muscles tighten and contract
Step 6: Slowly raise your shoulders upward until the abdominal muscles get tightened
Step 7: Relax your abdominal muscles
Step 8: Let your shoulders return to the floor
Repeat the exercise as many times as you can

So, whether you have back pain due to an accident or sedentary lifestyle, you can count on Calvanese Chiropractic to get you back on track and living a pain-free life once again, without medications and surgery. With over 30 years of experience, we know how to give you the best chiropractic treatments and exercises that are effective and personalized.

Feel free to contact us for a consultation and appointment at (954) 742-7882