Lower back pain is a serious health concern that can drastically affect your quality of life. 

According to the World Health Organization (WHO), over 619 million people suffer from lower back pain worldwide, and it is the leading cause of disability. They also say that it is, “the condition for which the greatest number of people may benefit from rehabilitation.” When combined with other types of medical treatments, chiropractic care can be a game-changer for those suffering from low back pain. 

Understanding Lower Back Pain

Chronic low back pain can be caused by various factors, such as poor posture, muscle strain, herniated discs, or even everyday activities like lifting heavy objects. Persistent conditions, like arthritis and degenerative disc disease, can also contribute to chronic low back pain. Understanding the root cause is the first step in effectively treating and managing the pain.

How Chiropractic Care Addresses Back Pain

Chiropractic care is treatment for lower back pain that focuses on the alignment of the spine. 

Chiropractors perform hands-on spinal manipulations, known as adjustments, to correct misalignments (subluxations). Misalignments can contribute to lower back pain by putting pressure on the nerves, which leads to pain and discomfort. Adjustments aim to reduce nerve irritation, alleviate pain, and restore mobility by relieving pressure on the nerves and improving overall spinal function. It promotes long-term healing without the need for surgery or medication by addressing the cause at the source.

Chiropractic care also emphasizes holistic treatment, including exercises, back stretches, and lifestyle advice, to support recovery and prevent future lower back issues. 

The Benefits of Exercise for Back Pain Relief

Exercise plays a crucial role in the treatment and prevention of lower back pain. 

Regular physical activity strengthens the muscles that support the spine, improves flexibility, and enhances overall mobility. Chiropractors often recommend specific exercises tailored to your needs to help you build core strength and reduce the risk of future injuries. 

By combining chiropractic care with a regular back exercise routine, you can achieve more lasting relief from lower back pain and maintain a healthier spine over time.

Here are some exercises to help relieve back pain. 

Remember, it’s always recommended that you speak with your doctor or health care provider before starting a new exercise program.

Core Strengthening Exercises for Lower Back Pain

Maintaining a strong core is essential for overall back health. Your core muscles—located in your abdomen, lower back, and pelvis—provide crucial support to your spine, helping to maintain proper posture and reduce the risk of lower back pain. When your core is weak, your spine has to work harder, which can lead to pain and injuries. Doing core strengthening exercises can improve spinal stability, relieve existing pain, and prevent future issues.

Effective Core Exercises for Back Pain Relief

Pelvic Tilts

Pelvic tilts are a gentle way to engage your lower abdominal muscles and relieve tension in the lower back. 

• Lie on your back. 
• Keep your knees bent with your feet flat on the floor.
• Tighten your abdominal muscles and tilt your pelvis slightly upward—this flattens your lower back against the floor. 
• Hold for a few seconds, then relax. 
• Perform several repetitions. 

Bridges

Bridges strengthen your glutes, lower back, and core muscles. 

• Lie on your back.
• Knees bent and feet flat on the floor. 
• Engage your core and lift your hips toward the ceiling, forming a straight line from your shoulders to your knees. 
• Hold for a few seconds.
• Slowly lower your hips back down. 
• Repeat this movement for a series of reps.

Plank

The plank is a well-known core exercise that targets the entire abdominal area, as well as the back and shoulders. 

• Start by lying face down.
• Lift your body onto your forearms and toes, keeping your body in a straight line. 
• Engage your core and hold the position for as long as you can while maintaining proper form.

Bird Dog

The bird dog exercise helps strengthen your core, lower back, and glutes while improving balance. 

• Start on your hands and knees in a tabletop position. 
• Extend your right arm forward and your left leg back.
• Keep your body balanced and stable. 
• Hold for a few seconds.
• Return to the starting position
• Repeat on the other side. 

Knee to Opposite Elbow

This exercise targets both the core and the lower back while enhancing flexibility. 

• Start in a plank position on your hands. 
• Bring your right knee toward your left elbow while engaging your core.
• Return to the starting position. 
• Repeat on the other side, alternating for a series of reps.

Flexibility Exercises for Lower Back Pain

Flexibility plays a vital role in preventing and alleviating lower back pain. 

Tight muscles, particularly in the hamstrings, hips, and lower back, can limit your range of motion and place additional stress on your spine. By improving flexibility, you can enhance spinal mobility, reduce muscle tension, and minimize the risk of back injuries. Regular stretching exercises not only relieve existing pain but also help maintain a healthy back over time.

Stretches to Improve Back Mobility

Cat-Cow Pose
This yoga-inspired movement is a gentle stretch that helps loosen the spine. 

• Begin on your hands and knees in a tabletop position. 
• Arch your back toward the ceiling while tucking your chin to your chest (cat pose). 
• Slowly dip your back toward the floor and lift your head (cow pose). 
• Repeat the sequence several times.

Spinal Twist
The spinal twist helps increase mobility in the lower back and hips. 

• Lie on your back with your knees bent and feet flat on the floor. 
• Drop both knees to one side while keeping your shoulders flat on the ground. 
• Hold for a few breaths, then switch sides.

Child’s Pose
Child’s pose is a restorative yoga stretch that lengthens the lower back muscles. 

• Start on your hands and knees.
• Sit back onto your heels while reaching your arms forward. 
• Relax your forehead on the ground.
• Hold the pose to stretch your back and hips.

Hamstring Stretch
Stretching tight hamstrings can alleviate some lower back pain. 

• Lie on your back.
• Extend one leg toward the ceiling. 
• Gently pull the right leg toward you with a strap or towel, keeping the knee slightly bent. 
• Hold for a few seconds
• Switch legs.

Hip Flexor Stretch
Reduce strain by stretching tight hip flexors. 

• Kneel on one knee and place the other foot in front of you to create a 90-degree angle. 
• Shift your hips forward to stretch the front of your hip. 
• Hold for a few seconds.
• Switch sides.

Posture Improvement Exercises for Lower Back Pain

Poor posture is a leading contributor to lower back pain. 

Slouching or sitting for extended periods can strain your spine and weaken the muscles that support it. By improving your posture, you can reduce pressure on your lower back and prevent pain. Posture-focused exercises help strengthen the muscles that keep your spine aligned, making it easier to maintain proper posture throughout the day.

Exercises to Enhance Posture

Wall Angels
Wall angels strengthen the upper back and shoulders, promoting better posture. 

• Stand with your back against a wall.
• Position your feet a few inches away from the baseboard. 
• Press your lower back, shoulders, and head against the wall
• Raise your arms to form a “W” shape. 
• Slowly raise them to form a “Y” shape, keeping contact with the wall. 
• Repeat several times.

Shoulder Blade Squeezes
This exercise helps strengthen the muscles between your shoulder blades. 

• Sit or stand with your back straight. 
• Squeeze your shoulder blades together.
• Hold for a few seconds, then release. 
• Repeat several times.

Chin Tucks
Chin tucks help improve neck alignment and posture. 

• Sit up or stand with your back straight. 
• Gently pull your chin back as if you’re making a double chin
• Keep your head level. 
• Hold for a few seconds, then release. 
• Repeat several times.

Tips for Exercise Success

Consistency is key when it comes to exercising to relieve lower back pain. Aim to perform flexibility and strengthening exercises three to five times a week to see noticeable improvements. However, it’s important to start slow and gradually increase the frequency and intensity of your workouts as your body adapts.

Proper Form and Technique

Proper form and technique are crucial to ensuring the exercises are effective and to avoid injury. Focus on controlled movements and engage the right muscles during each exercise. If you’re unsure about your form, consider working with a chiropractor or physical therapist to ensure you’re doing the exercises correctly.

Listen to Your Body and Avoid Pain

While some discomfort is normal when starting a new exercise routine, sharp pain or discomfort that persists after exercise is not. Listen to your body and avoid pushing through pain. Modify or stop exercises that cause pain, and always prioritize your safety over intensity.

Combine Exercise with Other Treatments

Exercise is just one part of a comprehensive approach to treating lower back pain. Combining it with other treatments like chiropractic care, massage therapy, or heat/cold therapy can provide more comprehensive relief. Speak with your healthcare provider to develop a well-rounded treatment plan that addresses your specific needs.

When to Consult a Healthcare Professional

Check with your doctor or healthcare provider before starting any new exercise program, especially if you have any existing health conditions or have persistent or worsening back pain. If you’re unsure about which exercises are safe for you, it’s important to consult a healthcare professional. They can assess your condition and recommend a personalized exercise plan that addresses your unique situation.

Using Exercise for Back Health

Strengthening your core, improving flexibility, and enhancing your posture will support long-term back health. Combined with a comprehensive exercise program that includes plans for weight loss, patients can make big improvements over a relatively short period of time. 

Remember, consistency and patience are essential—results won’t happen overnight, but with dedication, you can significantly reduce or even eliminate back pain. It’s also important to acknowledge that everyone’s body is different. What works for one person might not work for another, so be mindful of your individual needs and limitations.

If you’re ready to start incorporating these exercises into your wellness routine or need more guidance, consult with your doctor or chiropractor. They can provide additional tips and information tailored to your specific condition, helping you on your path to better back health. For more back exercises click here.

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