Stretches and Exercises to help Low Back Pain - Salt Lake City, Utah

 As a Chiropractor, one of the questions that I frequently get asked is, “What can I do myself to relieve my back pain?” In addition to regular Chiropractic adjustments, I recommend that my patients incorporate a simple consistent stretching and exercise program to their daily routine.  These exercises are low tech and involve usually just body weight so you can avoid the expense and inconvenience of a gym membership.  

Here are a few of the exercises that would be good for anyone suffering from back pain:

1. Back Extension Press-up

This exercise is often used to relieve inflamed lumbar discs.  Lay on your stomach and then press up with your arms to extend your back. Hold for a few seconds, then lower back down.  If you cannot fully extend your arms, just go to your elbows or as far as you can.  Do 3 sets of 10.

2. Cat and Camel stretch   

This stretch encourages normal movement in the lumbar vertebrae and in the sacro-iliac (SI) joints.  Rock your pelvis back and forth for at least 1 minute, rest 1 minute, do 3 sets of 10.

3. Knee to Chest Stretch

Lie on your back and bring knees to chest one at a time and then both together.  Hold for a few seconds then rest.  Do 3 sets of 10.

4. Squats and Lunges

Both of these exercises will help strengthen your hip, legs, buttocks and core.  Be careful with your back position. Make sure you keep a flat back, and do not round your lower back. The movement should come from your hips and knees.  Do not let your knee bend more than 90º.  Try to tighten your abdominal muscles as you go down and up. Do 3 sets of 10.

5. Push ups

Pushups are a great full-body workout, and can be varied from easy to intense based on your fitness level.  These help your back due to the tightening of your core as you hold the push up position.  Do 3 sets of 10.

6. Planks

Planks are used to help strengthen the core, which includes your back and abdominal muscles.  The intensity can be adjusted for your fitness level.  For less intense exercise, you can rest on your knees.  The key is to hold your back and hips in a correct position: do not bend at the waist, and do not let your back sag.  Hold the position for as long as you can then rest.  Do 3 sets of 10.

Try adding these exercises to your daily routine and over time you will notice an increased strength in your abdominal and back muscles that will help reduce the pain and tension you may be feeling in your back.  Along with regular maintenance and preventive Chiropractic adjustments at The Joint Cottonwood Heights, you will start to notice less intense and less frequent back pain and your quality of life will improve because of it.

- by Dr. Brad Hendricks