When lower back pain strikes, you may feel like resting: however, exercising and moving around is more beneficial. Specific exercises can strengthen your back, stomach, and leg muscles, which support your spine. Our chiropractor near Holbrook will assess your back and determine which specific exercises are most helpful for you. At LI Integrated, we can guide you through these exercises to reduce lower back pain.
As always, please consult with a physician before embarking on a new workout routine.
Partial Crunches
One type of exercise that our chiropractor near Holbrook can recommend to help strengthen your back and stomach muscles is partial crunches. Follow these steps for partial crunches:
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First, lie on the floor with your knees bent and feet flat on the floor.
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Place your hands behind your head and raise your shoulders off the floor as you simultaneously tighten your stomach muscles.
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Hold yourself up for a second and then lower back down.
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You can repeat this motion eight to twelve times.
Wall Sits
Wall sits can also help reduce lower back pain by strengthening your lower body. This exercise targets your quadriceps, glutes, hamstrings, and calves. To perform wall sits, follow these steps:
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Stand 10 inches from the wall and lean back so your back is flat against the wall.
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Slide down against the wall until your knees are slightly bent, and press your lower back into the wall.
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Keep holding this position for 10 seconds and then slide back up the wall.
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Repeat this exercise eight to twelve times.
Lifting Weights
Another exercise that can decrease lower back pain is lifting weights. When correctly done, lifting weights can build muscle and strengthen your bones and joints. However, be cautious when lifting weights because extra stress on your back muscles and ligaments could increase the risk of further injury.
Benefits of Strengthening Your Back
Other than decreasing lower back pain, exercising can help your back by doing the following:
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Decrease the likelihood of future back injuries.
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Stabilize your spine.
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Increase muscle tone.
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Help build bone.
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Teach good body mechanics.
Contact Us
Lower back pain can be uncomfortable and debilitating. Thankfully, our chiropractor near Holbrook can help. Our team at LI Integrated can provide you with exercises to strengthen your back and lower body muscles, decreasing pain. Contact our staff to learn which exercises can benefit your lower back pain.