Strengthening your back and core muscles can help alleviate back pain by stabilizing your spine.
The superman strengthens your abdominal muscle and your back muscles. Lay on the floor on your stomach with your arms straight in front of you and your legs behind you. Raise one arm and the opposite leg. Hold for five seconds before switching to your other arm and leg. Repeat this exercise at least 10 times.
The bridge is great for strengthening the gluts, abdominals and lower back muscles. This exercise is performed while lying on the floor. Your legs should be bent, allowing your feet to rest flat on the floor. Tighten your gluts and abs and raise your butt and lower back off the floor. You should hold the up position for at least five seconds. This exercise should be performed between 10 and 15 times. To increase the difficulty, raise one leg after your raise your butt.
Crunches help strengthen your abdominal muscles. This exercise is performed on the floor on your back. Position yourself with your feet on the floor and knees bent. Cross your arms over your chest. Using your abdominal muscles, raise your upper body off the floor.
To increase the difficulty, place your hands behind your head. As your raise your body, twist slightly as if you were going to touch your elbow to your opposite knee. This strengthens your obliques as well as your abs. Be careful not to pull on your neck as you perform the advanced crunches. To strengthen your upper and lower abs, perform the exercise as you would for advanced crunches, except instead of leaving your opposite foot on the floor, and raise your knee towards your elbow. Perform this exercise at least 10 times.
If you are still experiencing pain after performing these exercises for a couple weeks, schedule an appointment with our Nashua chiropractor by calling 603-882-5742.
What exercises do you perform to help control your back pain?