If you suffer from pain in the lower back region, it may be lower back pain. This pain is common among the population and is often treated naturally in chiropractic clinics. Often related to mechanical problems, lower back pain can be triggered by several factors, including irritations, injuries, or underlying diseases. However, only a qualified healthcare professional can determine the exact cause. To relieve the pain caused by lower back pain, there are also effective exercises that we invite you to discover today.
Treat Lower Back Pain Quickly to Regain Your Quality of Life
As it develops, lower back pain can cause discomfort and pain of varying intensities while sitting, standing, or lying down. To prevent its persistence from affecting your daily activities, it is best to consult a chiropractor at the first signs indicating the presence of lower back pain.
The chiropractic approach is based on taking into account the patient’s lifestyle habits, medical history, and current health status. The major advantage of this approach is that it treats the root cause of the problem. By extension, the chiropractor also helps reduce the symptoms. To do this, only natural and manual techniques are used.
Once your pain is eased, the chiropractor may then prescribe exercises to reduce the risk of recurrence. Here are seven chiropractic exercises among the most effective to relieve lower back pain.
Birdog
This exercise is done on all fours on the floor. Keep your back, pelvis, and head well aligned, and tighten your abs.
Next, raise one leg horizontally and push your heel behind you. At the same time, raise the opposite arm and extend it forward.
Hold the position for five seconds, then gently lower your arm and leg. Repeat the same way with the opposite arm and leg.
Perform a set of five to ten repetitions.
If it is too difficult, you can start by lifting only the leg.
Glute Bridge
The glute bridge, or half-bridge, is done lying on your back with knees bent and feet flat on the floor.
Press your shoulders and feet into the floor, tighten your abs and squeeze your glutes to lift your hips.
To help, press your heels into the floor. Hold the position, then lower down. Perform five to ten repetitions.
Plank
With arms shoulder-width apart, elbows and forearms bent on the floor, tighten your abs to create a straight line from the top of your head to your heels.
Anchor your toes into the floor to stabilize yourself.
Hold the position for five to fifteen seconds, according to your tolerance.
Repeat the exercise about five times, to reach a total of thirty to sixty seconds of contraction.
The plank can be done on the knees if it is too demanding.
Side Plank
On the floor, on your side, support yourself on your bent elbow and forearm.
Lift your hips by contracting your abs.
Press your foot on the floor to form a side plank.
Hold the position for a few seconds.
Repeat about five times, to reach a total of thirty to sixty seconds of contraction.
Deadbug
Lie on your back and raise your legs and arms as if to get on all fours, but facing the ceiling.
Alternately extend one arm and the opposite leg, stretching them in opposite directions, then gently bring them back to the starting position.
Keep your abs contracted and your lower back flat on the floor.
Repeat about five times on each side.
Cat-Cow Stretch
On all fours on the floor, exhale and round your back.
Then, inhale and arch your back, returning to the neutral position.
Repeat the exercise about five times to feel the stretch along the spine.
Lower Back Stretch
Lie on your back with legs extended.
Bring one leg up against your chest by bending it, as if to touch your shoulder.
Feel the stretch in your glutes and lower back.
Release and repeat with the other leg, two to three times, holding for about ten seconds each side.
What to Do If the Pain Persists?
It is crucial to notify your chiropractor if your pain continues or worsens. With a thorough evaluation, they can adjust your treatment and help you regain your quality of life with personalized recommendations. Contact the nearest ChiroRéseau chiropractic clinic to schedule an appointment.
Disclaimer: The information provided in this article is for educational purposes only and does not replace professional advice.
The exercises described in this article may not be suitable for everyone, and any attempt to perform them should be done cautiously and at your own risk. We are not responsible for injuries or damages that may result from applying the information presented here. If the exercises cause pain or worsen your symptoms, we strongly advise you to consult a chiropractor or healthcare professional.