Chiropractic Exercises

Essential Chiropractic exercises for back pain relief

The lifestyle of people has changed drastically in these modern times. As all the jobs have become screen and computer-focused, almost all career opportunities are limited to the screens of computers and laptops. The sedentary lifestyle is the result of this changing landscape. As our day-to-day jobs have turned into screen-focused jobs, we don’t really pay much attention to our posture. While we are at home, we are slouching over our smartphones. While a sedentary lifestyle has become the norm, chronic back pain is one of the biggest physical conditions. Chronic injury can be another reason for it. 

Furthermore, today’s busy and competitive lifestyle doesn’t allow people to join comprehensive physical classes under the guidance of a trained teacher, but guess, what? You can cope with this chronic problem with the help of some chiropractic exercises only at your home. 

So, let’s understand which are the best chiropractic exercises for your chronic back pain relief through this blog. 

Top 10 Chiropractic Exercises for Back Pain Relief

Following are some of the best Chiropractic exercises which greatly improve your back pain: 

1. Cat-Cow Stretch: Start on your hands and knees with a neutral spine. Inhale as you arch your back, dropping your belly towards the floor (cow pose). Then, exhale as you round your spine, tucking your chin to your chest (cat pose). Repeat this fluid movement for 10 repetitions to gently stretch and mobilize the spine.

2. Pelvic Tilts: Lie on your back while bending the knees but keep your feet flat on the floor. Tilt your pelvis toward the back side while engaging your core muscles. You have to hold this pose for a few seconds and repeat it 10 times which will help in strengthening the lower back and abdomen muscles. 

3. Child’s Pose: A child’s pose can help you release the tension in the lower back and hips. Start with your hands and knees while sitting back on your heels. Lower your forehead to the ground and hold this stretch for 30 seconds. 

4. Seated Spinal Twist: Sit straight on the floor with cross legs. Place the opposite elbow on the one knee, that is bent. Gently twist your torso towards the bent knee, keeping your spine tall. You have to hold this pose for as long as 15-30 seconds and then repeat the same process for the other side. This is one of the most effective chiropractic exercises, which is effective for spinal mobility and alleviating stiffness in the back. 

5. Bridge Pose: With your feet hip-width apart and your knees bent, lie on your back. To raise your hips toward the ceiling and form a straight line from your shoulders to your knees, apply pressure through your heels. Hold for ten to fifteen seconds, then gently descend once again. Bridge pose stretches the chest and shoulders and tones the muscles of the lower back, hamstrings, and glutes.

6. Superman Exercise: With your legs straight and your arms extended overhead, lie face down on the floor. Using your back muscles, simultaneously raise your arms, chest, and legs off the ground. Hold for a duration of 5-10 seconds, and then release. To strengthen the muscles along the spine and correct posture, repeat ten times.

7. Wall Angels: With your back to a wall and your arms outstretched above you, palms facing front, take a stance. Keeping your elbows and wrists in touch with the wall, slowly move your arms down it. After you’ve formed a “W” with your arms, stop and reverse the motion. To increase the shoulder range of motion and build stronger upper back muscles, repeat ten times.

8. Thoracic Extension Stretch: A foam roller should be placed horizontally under your shoulder blades as you sit on the floor. Lean back over the roller with your hands supporting your head and let it work its way into your upper back muscles. To reduce stress and increase thoracic spine mobility, hold for thirty seconds. 

9. Standing Forward Bend: Place your feet hip-width apart, bend forward from the hips, and extend your hands or fingertips toward the ground. Maintain a small bending in your knees to safeguard your lower back. To lengthen the lower back, calves, and hamstrings, hold for thirty seconds.

10. Cobra Stretch: With your palms flat on the ground beneath your shoulders, lie face down. Keeping your elbows close to your body, press through your hands to raise your chest off the floor. Release after holding for 15 to 30 seconds. Cobra stretch strengthens the lower back muscles and helps counteract the negative consequences of prolonged sitting.

Incorporate these 10 chiropractic exercises into your daily routine at your own home while you don’t have to spend even a bit of money on improving your health conditions. If you are stuck between the hustle and bustle of daily life and can not give proper time to your health, these chiropractic exercises are like magic for your overall health. 

If you are suffering from any illness or health condition, Follow My Chiro for more relevant content like this to treat your illness without any proper medication and treatment.