It has happened to you that you spend hours sitting, move little and, over time, you begin to notice discomfort that can become chronic pain. The good news is that chiropractors have identified specific exercises that can help you prevent pain and strengthen your spine. Find out about back exercises here.
The importance of strengthening the back
Our spine is the central axis of the body and supports much of our daily weight and movement. According to the American Chiropractic AssociationBy maintaining a strong and flexible back, maintaining a strong and flexible back significantly reduces the risk of pain and injury. Incorporating a chiropractic exercise routine can make a difference in your quality of life.
To better understand the causes of back pain and learn exercises to help relieve it, we recommend watching this video: Simple Exercises to Relieve Low Back Pain.
Recommended exercises by chiropractors
1. Gluteal bridge
This exercise helps strengthen the lower back and buttocks, two key areas for back stability. How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips to form a straight line from your shoulders to your knees.
- Hold the position for five seconds and lower slowly.
- Repeat 10 times.
2. Knee-to-chest stretch
This exercise relieves tension in the lower back and improves mobility. How to do it:
- Lie on your back and bring one knee to your chest.
- Hold the position for 20 seconds and switch legs.
- Repeat 3 times per side.
3. Cat and cow posture
This technique improves spinal flexibility and reduces stiffness. How to do it:
- Stand on four supports (hands and knees on the floor).
- Arch your back up like a cat, bringing your chin to your chest.
- Then, lower your abdomen and raise your head looking straight ahead.
- Alternate movements for 30 seconds.
For a visual explanation of these exercises, we suggest you watch this video: Exercises to strengthen the back.
4. Iron
One of the most complete exercises to strengthen the middle of the body and protect the back. How to do it:
- Rest your forearms and toes on the floor.
- Keep your back straight and contract your abdomen.
- Hold the position for 20-30 seconds.
- Rest and repeat 3 times.
Tips for an effective chiropractic routine
- Perform these exercises at least 3 times a week for best results.
- Maintain good posture throughout the day to reduce back strain.
- Avoid inflammatory foods such as refined sugars and trans fats; opt for a diet rich in fruits, vegetables and healthy fats such as avocado and olive oil.
- If you experience severe pain, consult a chiropractor before continuing with the routine.
Conclusion
Back pain prevention is in your hands. Adopting a chiropractic exercise routine not only strengthens your spine, but also improves your overall well-being. Ready to get started? Incorporate these movements into your daily routine and enjoy a healthy back.
If your job requires you to be on your feet for long hours, complement this routine with the following specific exercises designed to relieve tension and improve your work posture.
