The problem of lower back pain is one of the most common issues that a chiropractor will be called upon to treat. This is mostly due to two simple factors. The first is that lower back pain is a problem that a majority of individuals experience through life. The second is that chiropractors provide some of the most effective treatment options for lower back pain.
Most chiropractors will approach the problem of lower back pain from a range of different angles. One of the strategies that they may employ is to recommend specific exercises that can help to prevent and relieve pain in the lower back. Exercise can be especially effective for treating low back pain because it helps the individual to build strength in the muscles that support the spine and upper torso and it can be used to maintain flexibility.
Knees to chest
This is a simple exercise to do and it is very good for maintaining the flexibility in the lower back region. With this exercise, you want to lay with your back on the floor and your knees bent with your feet flat. Using both hands, you will want to pull one knee up to your chest (or as close to your chest as you are comfortable) and hold it there for about 20-seconds. Then you will want to return that leg to the starting position and repeat the motion with the other knee. After you perform the motion with each leg separately, you will want to do it with both legs at the same time.
For this exercise, you will start in a position that is similar to the starting position of the previous exercise, the only difference is that you want to keep your knees together and move your feet as close to your butt as possible. Start by tightening your abdominal and gluteal muscles so as to push your lower back against the floor. Keeping your feet flat and in position, slowly raise your hips. Hold the position for about 5-seconds and repeat the exercise three times.
This is an exercise that stretches muscles in the legs, but it is important for low back pain because these muscles affect the movement of the pelvis and through this relationship, they can contribute to lower back pain.
The starting position will be flat on your back with your legs out straight. From this position, you will want to raise one of your straightened legs until it is perpendicular with the body. Placing your hands behind your knee, you will then push the leg against the resistance of your hands for about 5-seconds. Then you will want to pull with your hands to keep the leg straight and in order to stretch the hamstrings. Hold this position for about 5-seconds and then repeat it with the opposite leg.
Lower back strengthening
The starting position for this exercise is to lay flat on your stomach with your arms next to your body. From this position, you start by slowly lifting your chest off the ground until you feel the muscles of your lower back begin to tighten. Hold this position for about 5-seconds and then slowly lower your chest back to the ground. Repeat the exercise 5 times or perform as many lifts as you feel comfortable doing.
Start with your back flat on the ground and with your knees bent and your feet flat. Place your arms across your chest and slowly lift your shoulders off the ground until you feel your abdominal muscles tightening. Hold the position for a few seconds, then relax the abdominal muscles and slowly lower your shoulders back to the starting position. You can repeat this exercise as many times as you want, but you should try to do it at least 5 times.
This is just a sample of a few of the exercises that a chiropractor may recommend for lower back pain. A knowledgeable chiropractor will have dozens of different exercises that he or she will recommend for different reasons and the program that they recommend for one patient with lower back pain may differ from another patient that has lower back pain. Since the cause of lower back pain will vary from one individual to the next, a doctor of chiropractic will try to tailor the exercises toward addressing the specific problems of the individual.
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