One of the most common reasons someone may stop exercising is due to pain.
With myself and another chiropractor seeing patients in our office, we’d expect the most common complaint to be lower back pain, so I wanted to share some exercises that might help.
Always remember to consult with a healthcare professional before starting any new exercise regimen, especially if you have an existing condition. That said, here are three exercises often recommended for alleviating low back pain:
1. Pelvic Tilts:
How to do it:
– Lie on your back with your knees bent and feet flat on the floor.
– Tighten your abdominal muscles, pushing your lower back into the floor.
– Hold the position for a few seconds, then relax.
Benefits: This exercise helps to strengthen your core muscles, which can provide better support for your lower back.
2. Cat-Cow Stretch (or Cat-Camel Stretch):
How to do it:
– Begin on all fours in a tabletop position with your wrists aligned under your shoulders and your knees under your hips.
– Inhale as you arch your back (your belly moves closer to the floor), lifting your head and tailbone towards the ceiling (Cow position).
– Exhale as you round your spine (pressing your spine toward the ceiling), tucking your chin to your chest and tailbone under (Cat position).
Benefits: This stretch can improve flexibility in your spine and relieve tension in the muscles of the back.
3. Child’s Pose:
How to do it
– Start on all fours in a tabletop position.
– Sit back onto your heels, reaching your arms out in front of you and lowering your chest toward the floor.
– Hold the position, taking deep breaths and feeling the stretch along your spine.
Benefits: This is a restorative pose that helps stretch the back muscles and alleviate tension.
While these exercises can be beneficial, it’s essential to note that the underlying cause of low back pain can vary widely. These exercises may not be suitable for everyone, and it’s always best to get a tailored program from a qualified professional that’s specific to your needs.
Dr. Brian Strump is a chiropractor and owner of Live Active Charlotte, a CrossFit/functional fitness gym located in the Steele Creek area of Charlotte.
If you’re interested in making a change in your health or simply have questions, you can learn more about Brian and his staff by visting: https://liveactiveclt.com/.
