Many of us have or have had back pain at some point in our lives. Here of 5 home exercises for back pain that can help get you out and stay out of pain.
I see people every day who have chronic back pain, and many of them have been dealing with this pain for years. There are some instances where it is a bit more of an injury or chronic condition (ie arthritis, disc herniation, or sprain/strain), but most of the time, it is the result of a weak core. Having a strong and coordinated core is essential to preventing chronic back pain and preventing injury. Here is a list and some information of my go to home chiropractic exercises for back and shoulder pain that will help you build up and strengthen your core, abdominal muscles, and upper body.
Bruegger's Stretch for Posture
Much of our low back pain comes from bad posture, which over time causes weakness to the neck muscle essential to maintaining good posture. If you can change some of your habits throughout your day, you can make tremendous improvements to your posture. One of the easiest chiropractic exercises you can add to your day at home or work is this simple exercise called Bruegger's Stretch. You should do this for 30-60 seconds every 20-30 minutes of sitting for a prolonged period of time. simply sit in a chair with your knees bent and feet flat on the floor, tuck your chin, and rotate your arms laterally. Then, lift your sternum and keep your shoulder blades tucked back. Here are some simple instructions and a pdf you can print and keep with you. CLICK HERE TO DOWNLOAD Stretch at Your Desk
Deadbug
The next exercise I want to discuss is Deadbug; it is crucial to building up the stability of the back. This exercise should be performed daily and will help you make tremendous strides in your core strength and coordination. This exercise is a progression, as seen in the picture, from easy to more and more challenging. I suggest spending at least 1 week at each progression before moving to the next. To begin this exercise, get into the starting position and lie on your back. Lift your right arm over your head, then lift your left leg. Alternate between right and left arm, and your left and right leg. As you become more comfortable with this exercise, you can progress by lifting both legs and performing alternating kicks with one arm over your head. Here are some simple instructions and a pdf you can print and keep with you. CLICK HERE TO DOWNLOAD Lumbar Stabilization Dead Bug
Quadraped (aka “Bird Dog”)
This exercise should be familiar to a lot of people, because it is a common exercise used, especially in rehab situations. This exercise can come across as simple and easy, but don't rush through. What this gluteal stretch exercise does most is helps build up the coordination between the low back and the gluteal complex. Again this exercise has a progression and when starting out spend at least a week at each level before moving up in difficulty. Your hands and knees start flat on the ground. Start by raising one arm; then raise the opposite knee. Keep alternating your arm and the opposite side leg, taking deep breaths. Here are some simple instructions and a pdf you can print and keep with you. CLICK HERE TO DOWNLOAD Lumbar Stabilization Quadriped Track
Side Plank
Many people would probably expect front plank to be a part of this list, but when you have a weak core it is important to understand that Plank is a more advanced exercise and if you don't build up your foundation first, front plank can cause to much stress on the back. Side plank, on the other hand, is a crucial tool that plays a very important role in your journey to getting out of and preventing lower back pain. It targets and builds up coordination between the transverse abdominas and the obliques. This exercise can be difficult if it is new to you, so please follow the progression and spend at least 1 week at each of the lower difficulty progressions before moving to the next. The easier progressions include keeping your knees bent while in the plank, but as you continue with your progression you can keep your legs straight in the plank. Here are some simple instructions and a pdf you can print and keep with you. CLICK HERE TO DOWNLOAD Lumbar Stabilization Side Plank Track
Bridge
With this final exercise, we are focusing again on the coordination between the low back and the glutes. Many people with chronic low back pain will find that when doing the spinal bridge, they feel your back fire first or at the same time as their glutes. What you need to focus on with this move is that you take your time at first be sure you activate your glutes first, and focus on continuing to engage throughout the move. The lower back should be secondary in this movement. This exercise only has 2 progressions, and most people will be on the first for several weeks before being able to move to the second. The exercise starts with laying on your back with your knees bent. Then, slowly lift your pelvis and keep it held for as long as possible. Here are some simple instructions and a pdf you can print and keep with you. CLICK HERE TO DOWNLOAD .PDF
Here are some video links showing the technique for each of the 5 home exercises for back pain: Bruggars, Dead Bug, Quadruped (Bird Dog), Side Plank, and Bridge.
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