The 3 Best Exercises to Relieve Low Back Pain | Chiropractor for Low Back Pain in Burien, WA

The 3 Best Exercises to Relieve Low Back Pain | Chiropractor for Low Back Pain in Burien, WA

Hey, what’s up, guys? It’s Dr. Jordan. Today, I’m here to walk you through some common exercises we prescribe for lower back pain relief. These are designed to enhance your core stability and reduce discomfort in your lower back.

Exercise 1: Modified Crunch

For this exercise:

1. Position: Lie on your back with one knee bent and the other straight.
2. Execution: Place your hand under your lower back to maintain its natural curve. Rather than performing a regular crunch, keep your neck neutral by pushing your chin back. Lift your head just a few inches off the ground, imagining there’s a rod aligning your body in one straight movement.
3. Duration: Hold this position for six seconds and repeat six times. At the halfway point, switch the position of your legs and repeat the movement, ensuring your shoulders rise with your head.

Exercise 2: Bird Dog

This core exercise activates your brain and promotes full-body symmetry:

1. Starting Position: Begin on all fours, ensuring your back is straight and level with the floor.
2. Movement: Extend your right arm in front of you while simultaneously stretching your left leg behind you. Balance your body weight on your left arm and right leg.
3. Hold: Maintain this position for five seconds, then return to the neutral position and switch to the opposite limbs (left arm and right leg).
4. Focus: Keep your body straight and avoid rotating your hips or shoulders. The goal is to keep your core rigid to prevent any side tilting.

Exercise 3: Side Plank

The side plank is excellent for strengthening the oblique muscles and improving lateral stability:

1. Position: Start by lying on your side, stacking your knees on top of each other at a 90-degree angle.
2. First Progression: Lift your hips while ensuring your ribs and hips align in a straight line. Hold this position for 20 seconds.
3. Second Progression: Stack your feet on top of each other and lift your hips again, maintaining alignment.
4. Third Progression: Place your top foot in front of the back one, lift your hips, and ensure your body forms a straight line from shoulders to ankles.

These exercises are fundamental in managing and preventing lower back pain by strengthening the core and correcting postural imbalances. Remember, the goal is to perform these movements with precision to maximize their benefits and prevent further injury.

If you need more clarification on these exercises or additional guidance tailored to your specific needs, don’t hesitate to reach out to us at the office and schedule an appointment. Thanks, and good luck with your exercises!