If you have been dealing with chronic lower back pain, you are not alone. The American Chiropractic Association estimates that at any given moment, approximately 31 million people in America are experiencing lower back pain. While this is a common issue, that does not mean that you must live with constant pain.
Maybe you have been searching for the best lower back pain treatment Houston has to offer. There are a lot of ways in which chiropractic treatment from a skilled professional can help, but there are also ways you can relieve the pain by yourself. It is important to be mindful of the way your body is reacting to the stretching when doing back exercises. Not all exercises will work for every person. This article will give you a good introduction to which exercises you should try for lower back pain and which ones you should avoid.
Beneficial Lower Back Exercises
All of these exercises can be done in the comfort of your own home! Some of the following exercises can help by improving the strength and flexibility of your lower back muscles, while other exercises work to improve other muscles that affect your posture.
- Partial Crunches: Lay down on your back and put the soles of your feet on the floor with your knees bent. Raise your shoulders and tighten the muscles in your abdomen as you exhale and hold the position for about one second. Your lower back should remain flat on the floor the whole time.
- Press-up Back Extensions: This stretch looks like a yoga pose and works similarly. While lying face down, press up with your hands, keeping them below your shoulders. This stretch works with the natural arch of your back. You can also place your elbows below your shoulders and hold the position for a few seconds if you’re comfortable enough.
- Wall Sits: This exercise helps strengthen the muscles in your legs. Lean back against a vertical wall with your feet about 10–12 inches away. As you press your back into the wall, slide down slowly until your knees are bent at an angle, but no sharper than 90 degrees. Repeat these 8 to 12 times, holding for about 10 seconds each time.
- Hamstring Stretches: Your hamstrings are important for supporting your weight and maintaining a healthy posture. You can do this stretch by looping a towel around the ball of one foot and lying down. Extend your leg and pull back on the towel until you feel a good stretch in your hamstring. You can alternate legs, holding the stretch for up to 30 seconds each time.
When doing these exercises, you may experience immediate relief, or it may take a few days of repetition. The real benefits come from doing them daily over a long period.
Avoid These Exercises If You Have Lower Back Pain
Some exercises can be useful for strengthening the core, but may put too much strain on your lower back if you are already experiencing pain.
For example, if you have a weak lower back, doing leg lifts may put too much demand on your back muscles. An easier version of this exercise may be lifting one leg at a time while the other leg is bent with the foot flat on the floor for additional support.
Another core exercise that can exacerbate lower back pain is sit-ups. The problem with sit-ups is that they can be bad for the discs in your spine due to putting excessive pressure on them. If you want to protect your discs, you should also avoid doing standing toe touches. A better alternative to toe touches is the hamstring stretch mentioned above.
Getting the Help You Need For Your Lower Back Pain
If you want advice on which back exercises are best for you, consider talking to a physical therapist or personal trainer. They can assess which muscles are the weakest and which ones you need to focus on. Sometimes, if these exercises are not enough, it may be a good idea to see a Houston, TX Chiropractor.
When you book an appointment with Franson Chiropractic, you will get to work with Dr. Franson, who has close to 30 years of experience helping people with back pain. He brings knowledge from his work with many different health care practitioners and is ready to help with overcoming other issues as well, such as neck pain, migraines, and subluxation issues.
Are you ready to visit a chiropractor to get help with your lower back pain? If you’re experiencing this or any other neural symptoms, then you should see a Chiropractor in Houston, TX. If so, we’re here to help at Franson Chiropractic. Contact us today to learn more about our services or to schedule an appointment.