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Posted on 05-07-2018

Exercises to Help Low Back Pain

Chiropractor Norwood MA Framingham MA

Exercise is great for core strengthening, but not all exercises will be a benefit for decreasing your back pain. Mild tension and discomfort is normal and will subside as strength increases, but if the pain is more severe you should contact your Chiropractor or PCP.

To decrease low back pain and increase your core strength, try these exercises:

  • Partial Crunches

    • How it’s done:  Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor.  Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.
  • Hamstring Exercise

    • How it’s done:  Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.
  • Wall Sits With Exercise Ball

    • How it’s done: Place the ball on the wall at back height, lean back until your back is flat against the ball. Slowly slide down until your knees are slightly bent, pressing your lower back into the ball. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.
  • Bridge Exercises

    • How it’s done:  Lay flat on your back, legs bent with feet facing forward. Curl your tail bone while rolling your vertebrae one at a time keeping hips level. At the top of this exercise, your knees, legs, stomach, and shoulders should form a straight line off the ground. This exercise allows for segmental movement allowing for your vertebrae to move the way they should, plus allowing added strengthening to your core. Do 10-20 lifts.
  • Bird Dogs

    • How it’s done:  Get on your hands and knees, keeping your back straight. Tighten your stomach muscles while lifting one hand and the opposite leg. Try doing this 15 times for each arm/leg.
  • Pelvic Tilts

    • How it’s done: Lie on your back with knees bent, feet flat on the floor. Tighten your stomach muscles while ensuring that your lower back is pressed down to the floor.  Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times. You can try to lift one leg off the floor at a time while keeping your back in full contact with the floor.
  • Bosu Ball Exercises

    • If you are lucky enough to have a Bosu Ball (half ball on a flat stand), doing exercises on one of those allows for an increase in core strength due to the constant efforts to balance while you exercise.

bosu

As with many types of pain, lower back pain can be the result of many types of issues or causes. This is why seeing a Chiropractor that is specifically educated on all aspects of back and neck pain. Advantage Health & Wellness – Federico Rondinelli, DC is located in Norwood and Framingham, MA.

Refer to WebMD for some exercise protocal

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