Recover from Lower Back Pain with These Great Core Exercises!
Feb 10, 2023 -- Posted by :
In addition to manual therapies and other treatments provided in a chiropractic office, patients with chronic low back pain are often advised to exercise—specifically the core muscles—as part of the recovery process. Let’s take a look how each of these exercises are performed:
- Spine-sparing crunch: Lay on your back with right leg straight and the left knee bent with the left foot planted next to the right knee. Place your hands below the lumbar spine (in the gap between the floor and lower back). Lift the head and chest just off the floor/bed and tighten the abdominals. Hold for 3-10 seconds for 3-10 reps and then switch sides. Do three sets.
- Side-Bridge: Lay on your right side and place your right elbow directly under the right shoulder (use a pad under the elbow for comfort) and raise your pelvis up off the floor. Hold for 3-10 seconds for 3-10 reps and then switch sides. Do three sets.
- Front-Plank: Lay on your stomach resting your forearms under your chest and raise your pelvis up (a push-up-like position) tightening the core muscles. Hold for 3-10 seconds for 3-10 reps. Do three sets.
- Bird Dogs: Kneel on all fours (hands and knees/legs) and raise and straighten out the right arm and left leg, bracing your abdominal muscles. Hold for 3-10 seconds for 3-10 reps and then switch sides. Do three sets.
In the end, your doctor of chiropractic knows your specific case and can tailor an exercise protocol to help you get the best possible results, not only to assist in the recovery process but also reduce the risk for recurrence.
So, if you are experiencing back pain, lower back pain, or pain in the coccyx and type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up.
You may wonder, “Do I need an MRI scan of my back and who in my area can refer me?”
Also, if you feel leg pain it may indicate things are getting worse and may indicate a bulge on the disc or worse yet a herniated disc in your back. Some people will try stretching the lower back first to see if they get relief from their back pain. Pain very low in the lower back may be originating from the coccyx or tailbone. A pulled muscle in the back generally will get better with rest. Persistent or worsening pain intensity and/or frequency necessitates a visit to see a professional around you.
Check out what the experts say about chiropractic care for back pain here:
https://pubmed.ncbi.nlm.nih.gov/32749874/
Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by on your day off for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.
So if you find yourself experiencing lower back pain while running or doing physical activities or if you are suffering from back pain that is affecting your quality of life and allowing you to enjoy Fort Myers Beach. Come see us at Coast Chiropractic Centers located on 7270 College Parkway.
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If you would like to avoid getting back pain in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.
Don't let back pain stop you from enjoying the beautiful SWFL! Dr. Tim Harcourt is here to give you the relief you need