Atlanta chiropractors advise regular back-strengthening exercises to reduce the frequency and chances of back pain. Strengthen the spinal muscles help maintain proper posture, range of motion, and structural stability of the spine.

Since one of the many causes of back pain is the misalignment of the vertebra, these exercises target just the right muscles that support the spine – the back muscles and the ligaments – in order to strengthen them for the right back movement. Also, these exercises work as part of your chiropractic care along with spinal adjustments.

There are plenty of back exercises that you can learn; however, these are simple yet effective methods to help strengthen the back with goals to prevent and potentially help reduce back pain and discomfort.

So, let’s begin with the exercises.

BridgeExercise, Hip Lift or Reverse Plank

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These exercises target the glutes, especially the large muscle Gluteus maximus. This muscle is responsible for keeping the back aligned by supporting it from below.

Steps on how to do it:

    1. Lie on the ground with hands on your either sides, and your knees folded with your feet apart.
    2. Begin by lifting your hips up in the air without taking help from any other muscle but the glutes.
    3. Keep raising your hips until you cannot rise further.
    4. When you start to feel the burn in your hips and abdomen, hold the raised position for as long as you can.
    5. Note the initial holding time, and repeat the exercise 10 times in 3 sets.

 

Plank Exercise

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Planks are one of those complete exercises that target more than one muscle groups especially the core muscles and the back muscles accompanied by the glutes.

Steps on how to do it:

    1. Lie face down on the floor,
    2.  Lift up your upper body from the ground such that you clamp both your hands just beneath your face, and spread the elbows approximately shoulder-wide so that they can take the major load of the lift.
    3. Tuck your toes into the ground and with the help of your abdominal muscles lift your lower body so that the only body parts that touch the ground are the toes and the hands.
    4. Make sure your back, shoulder, and hips are aligned with each other.
    5. Hold this raised position for as long as you can.
    6. Note the initial timing of the raise that you could manage.
    7. Repeat this exercise 15 times in 3 sets.

 

Swan Dive Exercise

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If we are to rate any exercise that targets the lower back most effectively then it would the swan drive. It also stretched the front of the body and thus, it can be also a preferred exercise after the planks in order to stretch the core muscles that are targeted in that exercise.

Steps on how to do it:

    1. Lie face down.
    2. Place your hands on either side of your body.
    3. Point your toes.
    4. Lift your shoulders and the legs about 6-inches high.
    5. Maintain that position for as much as you can. Note your timing.
    6. Repeat the posture 15 times in 3 sets.

If you cannot do this exercise the way it is stated, then you can also do a variation of it. In that, you can lift yourself with the help of your palms.

    1. Do steps ‘a’ to ‘c’ stated above.
    2. Place your palms on either side of your shoulders.
    3. Apply force on the ground through the palms, and lift your body.
    4. You do not have to lift your legs.
    5. Repeat steps ‘e’ and ‘f’ stated above

Performing the exercises mentioned daily may help with the reduction in the back or shoulder pain. Posture muscle stability combined with corrective chiropractic adjustments are the best combination to obtain and maintain healthy posture. Your Atlanta chiropractor at Corrective Chiropractic can personalize a corrective exercise plan to improve the strength of your back. Request your appointment here!