Back pain is one of the most common ailments globally, but did you know that there is a gentle and natural way to get relief? We’re going to look at 3 exercises that can strengthen your lower back as well as a subspecialty of chiropractic that provides adjustments without the popping or twisting. Read on to learn more.
3 Exercises You Should Be Doing to Strengthen Your Back
When a person is in pain, usually exercise is the last thing on his or her mind. However, strengthening the core is important when it comes to keeping the spine healthy, so here are a few exercises you can do to build up the right muscles. Remember to consult your physician before starting a new exercise routine.
- Planking – It’s not just an Internet craze. Planking is actually a great way to strengthen your core. How do you do it? Get into push-up position, but on your elbows instead of your palms. Try to make your body into a straight line and hold that position for a minute. Be sure to focus on engaging your core. You can also plank on your side by resting on one arm and the side of your foot.
- Hip Raises – Lay down with your back on the floor. Bend at the knees and keep your feet flat on the ground. Raise your hips off the ground until your body is in a straight line. Hold that position for a few seconds and then lower yourself back to the ground. Try doing 3 sets of 15.
- Cobra Stretches – This involves lying on the floor in a face-down position with the arms and legs straight back and palms down. By contracting the lower back muscles and glutes, raise your arms, legs, chest, and head off the floor. Change your arm position so that your thumbs are pointed straight up. Try holding this position for 30 seconds at a time.
Upper Cervical Chiropractic and Low Back Pain
Did you know that the position of the top bone in the spine can affect everything below it? When the atlas is misaligned, the rest of the spine compensates, and this can lead to lower back pain. An upper cervical chiropractor can gently realign the atlas. As a result, the rest of the spine may leave the stressed position it has been in. For many, this has led to a reduction or elimination of back pain. To learn more, contact an upper cervical chiropractor near you.