Lower back pain can feel like an unwelcome guest that overstays its welcome. It can make simple tasks like bending, sitting, or even standing feel like monumental challenges. But what if there were simple exercises you could do to show this unwelcome guest the door? Here are the top five lower back exercises that can help relieve pain and stiffness. And remember, these exercises are the perfect complement to regular chiropractic care at East Main Chiropractic.
5 Lower Back Exercises for Pain Relief
Pelvic tilts are a gentle way to strengthen your abdominal muscles and stretch your lower back.
- Lie on your back with your knees bent and your feet flat on the floor.
- Tighten your abdominal muscles and push your lower back into the floor.
- Hold for 5 seconds, then relax.
- Repeat this exercise 10 times.
The Cat-Cow Stretch is a yoga-inspired move is great for improving flexibility and relieving tension in your lower back.
- Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
- Slowly arch your back, dropping your stomach towards the floor and lifting your chest and tailbone towards the ceiling (this is the “cow” part).
- Then, round your back, tucking your tailbone under and dropping your head towards the floor (this is the “cat” part).
- Repeat this sequence 10 times.
Child’s pose is another yoga classic, the child’s pose is a restful stretch for your lower back.
- Start on your hands and knees.
- Sit back on your heels, spreading your knees slightly apart.
- Lean forward and extend your arms in front of you, resting your forehead on the floor.
- Hold this position for 30 seconds to a minute.
Knee-to-Chest is a stretch can help relieve tension and tightness in your lower back.
- Lie on your back with your knees bent and your feet flat on the floor.
- Bring one knee up to your chest, keeping the other foot on the floor.
- Hold for 15-30 seconds, then switch to the other knee.
- Repeat this stretch 2-3 times on each side.
The bridge exercise is a great way to strengthen your lower back and core muscles.
- Lie on your back with your knees bent and your feet flat on the floor.
- Keeping your shoulders and arms on the floor, push your hips up towards the ceiling.
- Hold for 5 seconds, then slowly lower your hips back to the floor.
- Repeat this exercise 10 times.
Remember, it’s always important to listen to your body. If any of these exercises cause pain, stop doing them and consult with a healthcare professional.
Chiropractic Care for Lower Back Pain
While these exercises can help relieve lower back pain and stiffness, they’re most effective when combined with regular chiropractic care. Chiropractic adjustments can help align your spine, improve your posture, and enhance your body’s natural healing abilities. At East Main Chiropractic, we’re dedicated to helping you live a pain-free life.
Schedule Your Appointment Today
Conclusion
Ready to say goodbye to lower back pain? Schedule your appointment at East Main Chiropractic today. Our office can provide personalized care to help you manage your pain and improve your quality of life.
We make scheduling easy with our online booking system. Simply visit our website, choose a convenient time for your appointment, and let us take care of the rest. Don’t let lower back pain hold you back. Book your appointment today and take the first step towards a healthier, happier you.
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