Spinal Care of Nevada offers a personalized core exercise regimen to relieve lower back pain. If you are looking for a personalized core exercise regimen for lower back pain, contact us at (702) 566-4673.
The prevalence of back pain is estimated at 80%. It can be extremely debilitating and cause issues with work, daily activities, or sleep. For the most part, lower back pain comes from a few different things like:
- Mechanical alterations in muscles, ligaments, and joints;
- Stress on discs/muscles due to improper posture (sitting too long); and
- misalignment in spine segments will often lead to nerve compression as well.
Core Exercises for Back Pain
Core exercises are not just for six-packs and toning that abdomen. Having strong abdominal muscles help to prevent back pain by encouraging proper spine alignment. It also reduces the occurrence of back injuries.
Weak muscles around the low back can cause pain. Even the passive structures, such as ligaments and spinal bones or discs, are vital for excellent stability. If the core muscles are weak, the body is more prone to straining as our body greatly relies on our core and spine to support our upper body. If there is not enough strength, pain can occur.
If you are experiencing chronic back pain for over two weeks, consult us at Spinal Care of Nevada. Our chiropractors headed by Dr. Devin Luzod can provide an accurate diagnosis and create the best exercises for your specific injury.
Core Exercises and Stretching Routine
Exercise is a great way to keep your body healthy and fit. And while it’s essential on the physical level, exercise also has benefits for mental health. If you’re new to exercising or have never done them before then here are some basic exercises that will get you started. Please note these exercises are general. It is in our best interest to alleviate your health issues. Better yet, consult with Dr. Luzod for the best results.
While lying on your back, tighten your stomach muscles as you draw your navel down towards the floor. Push one finger just inside each hip bone and feel for tightness or tension under touch; this is called activation. Remember to keep breathing at all times — do not hold it in!
Bridging is one of the best exercises for strengthening your butt muscles. Doing the bridge improves your core strength and tone and protects your lower back from injury.
Lie on the ground and bend your knees, placing both feet flat on the floor. Press down with your feet into the floor as you raise off of it until you are in a straight line from shoulders to knees. Squeeze tight at this point by pressing them together firmly– do not overstretch! Lower back down slowly onto the ground after 15 seconds or so for just a few more reps before taking a 1-minute break between sets to rest again (3 total rounds).
Lying Lateral Leg Lifts
This exercise is the favorite of many patients. It helps to strengthen the core muscles, specifically the hip abductor muscles. These muscles sustain your pelvis and can help reduce strain on your lower back, so it’s crucial to keep them strong too.
Lie on one side with your legs together. Slightly bend the bottom leg and pull in your belly button to engage core muscles. Raise the top leg about 18 inches straight out, keeping it extended for 2 seconds before lowering again ten times per set of 3 sets or exercise time allotted. Turn over onto the other side and repeat the whole process using the opposite foot as a starting point.
Seated Lower Back Rotational Stretches
The seated lower back rotational stretch is a perfect way to relieve pain while strengthening the core and muscles in your lower back.
Start by sitting on a stool or chair without arms, keeping the feet flat on the floor. Twist at your core to go right and keep both hips square as you straighten up tall from this position. Position your hands behind each side of your head for support or place one hand over an opposite knee to provide stability in case needed. Hold this stretch for 10 seconds before repeating it with left-hand positioning. Repeat 3–5 times two times per day (morning/night).
With over 50-years combined experience, Drs. Luzod, Conser, and Hecker are the perfect choice for long-term results in Las Vegas, Henderson, and Summerlin services. Do not wait for the back pain to be severe! Schedule an appointment today and begin transforming your life.