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Lower back pain: choosing the right exercises! 💪🏻

lower back exercise

Hello, my name is Michelle Bernachez, chiropractor with Chiro Ste-Rose.

Today, I would like to introduce you to three chiropractic exercises that are known to be very effective when you have chronic lower back problems, pain and sciatalgia in the leg that can prevent you from sleeping, or herniated discs.

These exercises have been recognized by the Canadian Chiropractic Practice Guidelines Project.

I'll demonstrate these exercises in the video below. 👇🏻

 

How can chiropractic exercises benefit our bodies?

Chiropractic exercises offer many benefits for our bodies. They aim to improve overall health by strengthening muscles, increasing flexibility and improving posture.

These exercises specifically target muscle and joint imbalances, reducing tension and pain.

The controlled movements and stretches recommended by chiropractors help to reduce the risk of injury, especially for those who engage in regular physical activity. 🏃🏻‍♀️

By strengthening core muscles and improving balance, these exercises also help prevent falls and maintain long-term health.

By incorporating chiropractic exercises into our routine, we can promote better posture, reduce pain and improve our overall well-being. 😌

 

What causes back pain?

There are many reasons why we may experience back pain. Back pain is one of the most common health problems, affecting millions of people worldwide. Here are some of the most common causes:

 

👉🏻 Poor posture: Adopting incorrect posture for long periods can put excessive pressure on the spine, leading to back pain.

👉🏻 Injuries and muscular tension: Injuries caused by accidents, falls or sudden movements can lead to back pain. Similarly, muscular tension resulting from over-exertion or certain physical activities can cause pain.

👉🏻 Intervertebral disc problems: The discs between the vertebrae can wear out with age, or herniate, causing back pain.

👉🏻 Medical conditions: Certain medical conditions such as arthritis, osteoporosis, scoliosis or spinal infections can cause back pain.

👉🏻 Overweight: Excess weight puts extra pressure on the spine, which can lead to back pain.

👉🏻 Emotional stress: Stress and anxiety can contribute to feelings of muscle tension, including in the back.

 

It's important to consult a healthcare professional, such as a doctor or chiropractor, to determine the precise cause of back pain.

Thorough examination and appropriate treatment can help relieve pain and prevent recurring problems.

In addition, maintaining good posture, regular physical activity, managing stress and maintaining a healthy weight are preventive measures that contribute to maintaining a healthy back. 🙌🏻

 

How can I prevent lower back pain?

Preventing lower back pain is essential to maintaining good health and avoiding discomfort. Here are some tips on how to prevent lower back pain:

  1. Maintain good posture: Adopt an upright posture, ensuring your back is supported, whether sitting, standing or lifting heavy objects.
  2. Strengthen back and abdominal muscles: Perform regular muscle-strengthening exercises to maintain stability and strength in the lower back. 💪🏻
  3. Avoid a sedentary lifestyle: Regular physical activity is beneficial to back health. Try to incorporate cardiovascular exercise and stretching into your routine.
  4. Lift correctly: When lifting heavy objects, bend your knees, keep your back straight and use leg strength to lift rather than back strength. 📦
  5. Avoid prolonged standing or sitting: If you have to stand or sit for long periods, take regular breaks to stretch and change position.
  6. Maintain a healthy weight: Excess weight puts extra pressure on the lower back, so it's important to maintain a healthy weight.

By following these tips, you can significantly reduce the risk of developing lower back pain.

However, if you experience persistent or intense pain, it is advisable to consult a healthcare professional for a thorough examination and specific advice.

lower back exercise

 

 

Three effective chiropractic exercises to treat your back pain problems.

First exercise

You can stand on your hands and knees (on all fours). Simply tilt your back to round it upwards. This will stretch the vertebrae in your lower and middle back.

Then let your lower back fall forward.

Take your time with this movement, as it really stretches vertebra by vertebra.

You can do this first thing in the morning, to relieve tension at the start of the day.

Then lower your body onto your buttocks so that they touch your heels.

Then place your head on the floor, keeping your arms stretched.

Hold the position for a few seconds, then repeat these two steps a dozen times.

 

Second exercise

A second very effective exercise is this one.

You lie on your back and place your leg over your knee, then take your leg and try to bring it towards the opposite shoulder.

This will stretch the gluteal muscles and lengthen those used to open the holes of conjugation in the lower back and promote mobility.

 

Third exercise

A third exercise involves crossing one leg over the other.

Then push your knee with the opposite arm, twisting your body as you turn backwards.

This will stretch the muscles in your back, in the thoracic area.

Ideally, you should lie down and stand up straight before rotating backwards.

You see, these exercises are quite simple and effective. I hope this will be helpful for you relieve your discomfort.

 

Let us guide you through these exercises! Contact us now! 🧑🏻‍⚕️

Chiro Ste-Rose

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