Simple Exercises to Relieve Back Pain

back pain ann arbor, back pain, lower back pain

Are you tired of living with back pain?

Do you need a solution to relieve back pain sooner rather than later?

Many people every day suffer from back pain – from minor twinges to debilitating pain. No matter what level of pain you’re experiencing, there is something you can do for relief on a day-to-day basis.

Many people who suffer from back pain also have weak back muscles and aren’t flexible. Over time, this can contribute to recurring back pain and make it harder to recover from an injury.

To get started, here are a few simple exercises to relieve back pain.

Floor Exercises for Back Pain

With each of these exercises, you’ll start in the same position: lying down on the floor with bent knees and feet flat on the floor. To support your spine throughout the exercises, keep your core muscles tight and keep your lower back pressed to the floor.

Knee to Chest: Slowly bring one knee up towards your chest and use your arms to pull the knee inward, or simply hold, for five seconds.

Rotational: Keeping your shoulders anchored to the floor, drop your knees in a controlled motion to one side of your body. Hold the stretch for ten seconds, then switch to the other side.

Bridge: With your shoulders anchored on the floor, press with your feet to lift your hips skyward. Press until your body is a straight line from your knees to your shoulders and hold for five seconds. Repeat at least ten times.

Pelvic Tilt: Gently roll your pelvis to arch your back and push your stomach out. Hold for five seconds. Roll your pelvis in to press your lower back to the floor and tighten your ab muscles. Hold for five seconds. Repeat at least ten times.

Seated Exercises for Back Pain

For these exercises, you can sit on the floor or in a chair. Keep your core muscles tight throughout the movements to support your back.

Hamstring: Stretch one leg straight in front of you. With your back straight, reach for your foot and pull your belly toward your thigh. Stretch until you feel tension in your back and the back of your leg. If you can’t reach your foot, it’s okay to bend your knees a little as long as you still feel the stretch in your hamstring. Hold for ten seconds and repeat on the other side.

Rotational: Sit on the floor or in a chair. Cross your right leg over your left. Then place your left elbow against the outside of the right knee so your shoulders rotate away from your legs. Press against your knee gently to deepen the stretch. Hold for ten seconds and repeat on the other side.

Bracing: Keep your back straight with your hands resting on your lower abs. Tighten your core muscles to pull your belly button in towards your spine. Take three slow breaths while pulling your belly button in farther with each exhale. Relax and repeat at least ten times.

Chiropractors Specialize in Back Pain Relief

These exercises are a great way to be proactive about back pain and will help to give you relief every day. But when it really comes down to it, there’s no substitution for a trained and trusted chiropractor if you’re struggling with back pain in Ann Arbor. That’s where we come in!

At Pivotal Chiropractic we want to help you feel better and will set up a customized plan to get you there. Give us a call today to set up a complimentary consultation.

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