5 Helpful Back Exercises

If you’re suffering from back pain, there are solutions. At Total Chiropractic, we help our patients deal with their back pain every day. We believe in non-invasive pain management techniques and we’re also committed to avoiding medication whenever possible.  Much of our treatment involves chiropractic techniques, but there are many other areas that we touch on to help you achieve total health. We’ll talk to you about other therapies, diet, and lifestyle choices. Another big part of your treatment involves exercise.

Total Chiropractic Will Design an Individual Treatment Plan

When you come to Total Chiropractic we’ll design a treatment plan that’s right for you. We’ll ask about your medical history on your first visit and then we’ll give you a physical examination. Then you’ll consult with Dr. Todd Goldman and he’ll help design a treatment plan for you. Exercise is very often part of that plan.

“I would look at it this way: Exercise is your safest, best bet to prevent back pain from becoming chronic,” Eric Robertson, a spokesperson for the American Physical Therapy Association, tells Oprah.com. We want to tell you about some of the most helpful back exercises out there. Dr. Goldman’s book, “Taking Control: An Informed Guide About How To Be Your Own Healthcare Advocate,” which is available at Total Chiropractic’s offices lists several of these exercises:

1) Lower Back Rotation: Lie on your back with your knees bent and your feet flat on the floor. With your legs pressed together, drop both knees to the side while rotating your head to the opposite side. Hold them for 5 seconds, then alternate sides. This exercise strengthens your back rotation muscles.

2) Leg Pulls: These exercises strengthen your lower back and buttock muscles. There are two types of leg pulls. The double leg pull is done lying on your back. Pull both knees to your chest and hold them for 5 seconds. Then return them to the starting position. The single leg pull also stretches the hip muscles. Slowly pull a bent knee to your chest while keeping your back and the other knee pressed against the floor. Hold for five seconds and alternate legs.

3) Back Press and Release:  While on your hands and knees, keep your stomach firm and don’t arch your back or let it sag. Press your back upward by tightening your abdominal muscles and your buttock muscles simultaneously while keeping your hands and knees still. Hold for five seconds, then relax your stomach and buttocks, letting your back sag. Hold for five seconds.

4) Wall Slide: With your back against the wall and your legs slightly apart, sink straight down as if you were slowly sitting in a chair.  Hold for 5 seconds. This strengthens the back, hip and leg muscles.

5) Standing Back Stretch: This is done standing with your feet shoulder length apart. Place your hands on the small of your back. Bend back slowly as far as you can while keeping your legs straight. Hold for 5 seconds.

These are just a few of the exercises you can do. In a future post, we’ll talk about exercises to avoid. If you’re suffering from back pain, we can design a treatment plan for you. Contact Total Chiropractic today.