If you suffer from lower back pain, it can be challenging to complete daily tasks and enjoy the activities you love. When you visit our chiropractor at Sainz Chiropractic in Gainesville, FL, we can examine your condition and provide treatment that will eliminate the discomfort. In the meantime, read about some exercises that can strengthen your body and calm your mind below:
Cat-Cow Stretch
Cat-cow is a yoga pose you can do regularly to reduce soreness, improve balance, and increase the strength of your core. core strength. First, get in a position on your hands and knees so that your spine is parallel to the floor. Your hips should be directly above your knees and your shoulders should be above your hands. While in this position, stretch your back between your shoulder blades in a rounded pose. When doing this part, imagine how a cat would stretch their back upward and stay in this position for five minutes. Then you can relax and slowly drop your stomach down as you arch your lower back. Hold this pose for another five seconds. Keep repeating this exercise for at least 30 seconds or longer.
Bridges
Bridges work the gluteus maximus muscle. Since the gluteus maximus is responsible for hip movement, weakness in this muscle can increase lower back pain. To start, lie with your back flat on the ground. Make sure your hands are on your side and that your feet are hip-width apart and flat on the floor. Gently lift your buttocks off the floor so your body creates a straight line. While in this position, your shoulders should still be on the floor. Stay like this for 10 to 15 seconds and then lower yourself back to the ground. Repeat this exercise 15 more times and you can divide it into three sets. In between each set, give yourself one minute of rest.
Other Exercises and Stretches
Incorporating a variety of exercises and stretches into your routine can help you stretch and strengthen different parts of the body and improve your overall health and well-being. Some of these include the following:
- Knee-to-chest stretch
- Partial curls
- The pelvic tilt
- Superman exercise
- Forearm plank
- Lying lateral leg raises
Consider Chiropractic Care
Before incorporating exercises if you have back pain, it's important to talk to a professional, as this can be helpful in preventing injuries. You can also receive useful advice about specific exercises to implement that can reduce pain. In addition, our chiropractor can perform spinal manipulation, massage therapy, and trigger point therapy to help eliminate the discomfort.
Contact us for Treatment Today!
If you are experiencing back pain, let our team at Sainz Chiropractic in Gainesville, FL, help. Contact us at (352) 225-3203 to learn about the treatments we provide and to schedule your appointment!