10 exercises to alleviate lower back pain

Lower back pain is a common issue that can interfere with your daily activities and overall quality of life. While chiropractic care can be an effective treatment option, incorporating specific exercises into your routine can also help alleviate pain and improve overall function. Here are 10 exercises that can help reduce lower back pain:

1. McGill curl up: Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, keeping your elbows out to the sides. Lift your head and shoulders off the ground, contracting your abs as you do so. Hold for a few seconds and then lower back down.
2. Birddog: Begin on your hands and knees with your wrists under your shoulders and knees under your hips. Lift one arm and the opposite leg, holding for a few seconds before lowering back down. Repeat on the other side.
3. Cat-camel: Begin on your hands and knees with your wrists under your shoulders and knees under your hips. Inhale and arch your back, allowing your belly to sink towards the ground. Exhale and round your spine towards the ceiling, tucking your chin towards your chest.
4. Hip hinge: Stand with your feet shoulder-width apart and your hands on your hips. Shift your weight onto one foot and push your hips back, as if you were hinging at the waist. Keep your spine straight and your core engaged.
5. Wall angles: Stand facing a wall with your feet hip-width apart and your hands on the wall at shoulder height. Step one foot back and bend the knee, keeping the other leg straight. Hold for a few seconds and then switch sides.
6. Doorway pec stretch: Stand in a doorway with your arms extended out to the sides, forming a “T” shape. Step one foot forward and lean your chest towards the door frame, feeling a stretch in your chest and shoulders. Hold for a few seconds and then switch sides.
7. 90/90 hip opener: Sit on the ground with your knees bent and feet flat on the ground. Cross one ankle over the opposite knee, forming a “4” shape with your legs. Sit up tall and lean forward, feeling a stretch in your hip flexors. Hold for a few seconds and then switch sides.
8. Side plank: Lie on your side with your feet stacked and your elbow under your shoulder. Lift your hips off the ground, forming a straight line with your body. Hold for a few seconds and then lower back down. Repeat on the other side.
9. Glute bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes as you do so. Hold for a few seconds and then lower back down.
10. Abdominal hollow: Lie on your back with your arms by your sides and your legs extended. Lift your head, shoulders, and legs off the ground, keeping your abs contracted. Hold for a few seconds and then lower back down.

Incorporating these exercises into your routine, along with regular chiropractic care, can help alleviate lower back pain and improve overall function. It’s important to consult with a chiropractor or other healthcare professional before starting any new exercise program.