Low back pain can negatively affect even the smallest daily tasks, such as tying your shoe or picking up your child. If the pain is bad enough, you may think your only option is surgery. You might be wrong. Your local chiropractor in Longview, WA wants you to know surgery is not always the answer. Often, lifestyle changes, like simple exercises, can lead to low back pain relief.
Relieve Low Back Pain Today
How Can Exercise Relieve Low Back Pain?
Exercise is beneficial to your health for many reasons. However, when it comes to your low back pain – the benefits of exercise can actually prevent slight pain from increasing in intensity.
Low back exercises help to strengthen your back, core and leg muscles. These muscles help to support your spine and keep it flexible. Some exercises can also help to stretch, or decompress, the spine, helping to elongate your vertebrate and relieve any pinched nerves that may be causing pain.
Try These for Low Back Pain Relief
For low back pain relief, your local chiropractor in Longview, WA recommends the following corrective exercises.
- Partial Crunches: Partial crunches are a great way to build back and core muscles. They do not require the full “crunch”, allowing you to keep your low back on the floor while working to strengthen these muscles. To perform a partial crunch, start by lying on the floor. Your back and tailbone should be flush with the floor, while your knees are bend and feet are flat. Cross your arms over your chest. (Some variations may call for you to place your hands behind your head. Be careful that you do not pull your head or neck upwards with your hands if you opt to do this. It can create injuries and will restrict your core muscle improvements.) Raise your shoulders off the floor while tightening your core muscles to create a contraction. Hold this position for one second before slowly lowering yourself back to the floor. Repeat this exercise 8 to 12 times.
- Hamstring Stretches: Hamstring stretches help to loosen your low back as well as your hamstrings. They also help to strengthen your core. Start with lying on your back with both knees bent and your feet flat on the floor. Lift one foot to create a 90-degree angle. Loop a towel under the ball of this foot and slowly straighten your leg. Depending on your flexibility, you may not be able to straighten your leg all the way at first. Go as far as you can without hurting yourself. There should be a gentle stretching sensation throughout the back of your leg if you are doing it correctly. Hold this position for 15 to 30 seconds, performing 2 to 4 reps per leg.
- Wall Sits: Wall sits strengthen your core, back and legs while still helping to keep your spine completely stabilized, thus preventing further low back problems. Stand roughly 10 to 12 inches away from a wall. Slowly lean back until your spine is flush with the wall. Slowly slide down the wall until you are in a sitting position, keeping your low back pressed against the wall. Hold this position for 10 seconds before sliding back up the wall. Repeat your wall sit 8 to 12 times.
Visit Our Longview Chiropractor
If you are looking for low back pain relief, Family Chiropractic Care can help. If the exercises above do not help you get the relief you need after a week or two of routine exercises, you may need an adjustment session. Contact Family Chiropractic Care today to learn more about the non-invasive treatments available for low back pain relief.