According to the American Chiropractic Association, back pain, specifically of the lower back, is the number one cause of disability in the U.S., and around the world. Estimates suggest that close to 80% of adults suffer from this ailment. That would mean that 8 out of 10 people you know are suffering from back pain. Perhaps you’re even one of them. Some quick math tells us that this translates to millions of Americans living with back pain. So what can be done to alleviate the pain? Your best defense is always to see your doctor to ensure that it isn’t a sign of something more serious. Chances are your doctor will recommend you see a good San Antonio chiropractor, who will be able to provide you with adjustments along with a good chiropractic exercise routine.
If your back is bothering, you it may be worth trying this chiropractic exercise routine to see if it helps manage your pain. Consulting with a chiropractor will help you ensure that you’re doing all of the movements correctly. The last thing you’d want is for the exercises you’re doing to aggravate your back even more. That would defeat the whole purpose.
Swimming
Swimming is a great exercise because it is considered a zero-impact activity. When dealing with any kind of pain, this is ideal as it provides you with strengthening benefits without taxing your already sore back. An added bonus is that in addition to strengthening your back it also provides you with cardio, which is great for your heart and lungs too.
Glute Strengthening Exercises
Your glutes support your lower back, so anything you can do to strengthen them will only have a positive effect on the overall health of your back. There are several exercises you can do to help achieve this goal, but a really good place to start is by doing squats with hip extension. Try doing three sets of 10-12 reps.
Abdominal Crunches
Strengthening your abdominal muscles is key to a pain free back. It’s those muscles that help support your back. A weak core usually translates to a bad back. Try alternating between regular crunches and oblique crunches to ensure you’re strengthening the different parts of your abs.
Wall Sits
Wall sits are great because they target a few different areas, not just one. They target your thighs, glutes and abs. Strengthening all of these muscles will help provide the support your lower back needs. The best part is that it can be done anywhere there is a wall. Whether at home, at school, or at work, you can squeeze this exercise in whenever you have a free moment. By holding each repetition for 10 seconds, you can easily do ten of these in a couple minutes. A few minutes here and a few minutes there is all it takes to get your back on track.
Before starting any routine always make sure to warm up. You’ll also want to stretch and cool down once you’ve completed your chiropractic exercise routine. This will help you avoid injury.
The above-mentioned exercises are great for helping with lower back pain, but it’s always best to consult with a medical professional. Perhaps some of these particular exercises aren’t good if you suffer from any other type of pain. A chiropractor will be able to give you a specific chiropractic exercise routine designed for your unique needs. This is the best way to get your back some relief and get you to fully enjoying life again, pain free.