|  | Conditions Treatments | Back Pain

Standard Chiropractic Back Pain Exercises

If you have back pain, certain exercises can help. Stretches relieve tight muscles. You can also do strengthening moves to improve the back's ability to handle everyday activities. You need to pay particular attention to the low back. When under chiropractic care, you will likely get a combination of stretching and strengthening exercises to perform daily. These in conjunction with chiropractic adjustments can improve your range of motion, flexibility and core strength.

  1. Spinal Twists and Rotations

    • You need to be able to twist and rotate the spine. Two important exercises to aid rotation are the seated twist and the low back rotation. To do a seated twist, sit in a chair and cross one knee over the other. Then turn your shoulders and head away from the knees to look behind you. Repeat on the other side. For low back rotation, lie on your back and bend your knees. Drop both knees to one side. Then turn your head away from the knees. Keep your shoulders down on the floor if you can. Repeat on the other side.

    Back Extension and Flexion

    • Practice flexing and extending the back gently. Back extension and flexion exercises are often called the "cat and cow" in yoga. These exercises work the stomach muscles and stretch out the entire back. Come down on all fours. Arch your back up like a cat as you drop your head down. Follow this movement with letting the back sag (like a cow) while you look straight ahead. Go back and forth between the two poses for 30 to 60 seconds.

    Abdominals

    • Strengthen abdominal (stomach) muscles to protect your back. Do curl-ups instead of full-sit ups. Lie on your back and bend your knees so that your feet are flat on the floor. Bring your hands behind your head or cross your arms on your chest. Gently curl your head and shoulders up off the floor while contracting your stomach. Try 10 to 15 of these.

      Strengthen your core even more with pelvic tilts. Lie on your back with knees bent and feet flat on the floor. Then contract your stomach and buttock muscles while pushing the lower back into the floor.

    Buttocks and Hip Flexors

    • Stretch and strengthen muscles that support the back. Tight buttocks and hip muscles can pull the low back out of place and cause pain. Stretch out the gluteal muscles by sitting in a chair and crossing the ankle of one leg across the thigh of the other. Now lean forward and hold for 10 to 15 seconds (this can also be done lying on the floor). Repeat on the other side. To stretch out the hip flexors (front of thigh), sit in a chair and drop one knee down toward the floor. Hold for 10 to 15 seconds. This can also be done by kneeling on the ground. Then complete this exercise with the other leg.

Back Pain - Related Articles