At Live Well Holistic Health, most of our patients have problems with their spines, whether nagging or chronic. Besides receiving gentle chiropractic adjustments that help the spine find a natural and healthy alignment, we recommend supporting your treatment with workouts that are easy on your back.
With carefully executed exercises, you can target the muscles in your back in order to create better support and stability for your spine and neck. Working this area in a conscious manner will help improve back strength and tone, and also assist in preventing or alleviating lower back pain.
Here are three excellent workouts that you can do easily and often:
Targeting the muscles in the lower back, the Plank is also ideal for toning and strengthening the entire body including the triceps, biceps, abdominals, quadriceps, hamstrings, and calves.
Place your elbows, forearms, and hands on the floor and clasp your hands together to make a V shape with your arms.
Straighten your legs behind you and lift your knees off the ground, stepping back so that you are in a straight line from your heels to the top of your head. Press your heels towards the ground so that you are supported by the balls of your feet. This puts a little tension in the legs, which will help tone and strengthen them.
Hold your stomach muscles in so that you do not sag in the center of body. By doing so you will be strengthening the abdominals, as well as the lower, mid, and upper back muscles.
Hold the position for at least 30 seconds and build up to holding for one full minute.
Lie on your back with your legs hip-width apart. Your feet should be flat on floor and your arms relaxed by your sides.
Squeeze your buttocks and lift your hips up to create a straight line from your shoulders to your knees.
Hold for eight counts and then lower down, one vertebra at a time. Repeat up to 10 times.
This exercise is ideal for relieving pressure on the spine, especially if you sit in a chair for many hours. It also stretches the hip flexors and strengthens muscles around spine for greater stability while toning the lower back, gluteals, abdominal muscles, and quadriceps.
Because of the buoyancy of water, there is no stress on joints during exercise. Swimming strengthens your core and back muscles while giving you overall tone and aerobic power.
Concentrate on doing the breaststroke and backstroke, as they do not require twisting the torso as in freestyle.
Swim twice a week, if possible, and you will notice increased strength, tone, and endurance over time.
Word to the Wise
If you have a severe back problem please check with us first to make sure these exercises fit with your chiropractic program. We will also recommend specific workouts for your condition. If you are not yet experiencing Live Well Holistic Health’s healing protocols, make sure you consult with your physician before you embark on a full exercise plan.
For more information on Live Well Holistic Health, contact us via our online form or scheduling tool or simply call: 610 896 1554.