High-quality Chiropractic care can be an important way for many people to cope with chronic back pain when so many interventions and treatments fail to render meaningful or lasting relief. But your chiropractor cannot do it alone. The treatment and prevention of back pain is something that you, as the patient, can- and must- do more about than anyone else.
Your level of activity, nutrition, and other daily habits like posture and self-care are going to be the biggest factors in the overall and long-term health of your spine. To that end, here are five valuable and easy exercises that you can do at home to help prevent and alleviate back pain.
5 Easy Exercises to Prevent and Alleviate Back Pain
1. Partial Crunches
Keeping the spine straight, lay on the floor face up with your feet flat on the floor. Lift your ribcage, tilting it toward your knees gently without lifting your lower back off the floor. This will give you the benefits of sit-ups, strengthening core abdominal muscles that support your back without putting stress on the spine. Persons suffering from back pain should avoid sit-ups.
2. Hamstring Stretches
Using a towel or cord, remain in the partial crunch position. Cradle your foot with the towel and, while keeping the leg straight, slowly bring your foot up as far as you can do comfortably. This will loosen up the hamstrings giving you greater flexibility and taking dorsal pressure off of your spine. Do not bend the lower back, or exceed the point of discomfort.
3. Wall Sitting
Standing with your feet about one and a half feet from a wall, place your back against the wall and lower your upper body down slowly until your quadricep muscles begin to work and hold the position. If you need extra support to get in and out of this position you may use a small chair or stool. This will strengthen the muscles of the hips and pelvic cradle as well as the upper legs- all of which provide important support to your spine.
4. Press Ups
Laying on your stomach, bring your elbows directly under your shoulders. Those whose back pain comes from spending too much time in a sitting position, this will help to undue the damage of sedentary living. Carefully, straighten the arms, or rotate the shoulders to increase the bend of the lower back. Persons whose back conditions are especially fragile should consult a physician before performing this exercise.
5. Bird Dog Leg Lifts
Positioned on your hands and knees with your back straight, lift one leg until it is parallel with the spine. This will strengthen the buttocks, the muscles of the lower spine, as well as certain core muscles to develop greater muscular support of the spine. This exercise should be done slowly and deliberately with no stretching.
The most important thing to keep in mind is to avoid stressing the back while performing these exercises. Make sure your spine remains erect, does not twist, and that pressure is not applied to the spine in a diagonal fashion. So doing, performing these routines will strengthen your back and improve your spinal health. As always, consult your healthcare provider before beginning any fitness regimen.