Back Pain Exercises

Nault Chiropractic Worcester MA back pain exercises

The daily stresses we put on our backs can lead to chronic pain, making it difficult to perform normal activities like sitting and walking. At Nault Chiropractic, we offer several treatment options to alleviate severe back pain safely without the use of drugs.

Contact us at our Worcester location today to schedule a consultation with licensed chiropractor Dr. Stephen Nault to discuss your pain concerns and what treatment options would be best for you.

At Nault Chiropractic, our treatments can usually help ease back pain and make a difference in your pain level in 1-3 sessions, treating everyday back pain as well as chronic back conditions such as scoliosis, bulging discs and sciatica.

There are also ways that you can control your back pain at home with these quick, easy stretch exercises that not only stretch the lower back but other muscle groups as well. These stretches provide daily maintenance to your spine and muscles. Here are descriptions of the stretches, along with visual tutorials:

The Back Extension

This simple exercise teaches your back muscles how to effectively handle all of the other movements you do in a day.

  • Lay down flat on your stomach with your feet down flat on the floor.
  • Move your elbows against your body, lifting your hands and arms up off the ground.
  • Squeeze your shoulder blades together and down, pulling toward the center of your spine.
  • Do not hyperextend the neck by looking straight ahead; keep your chin tucked down while pulling your shoulders down and holding a tensed position.
  • Take a deep breath and lift your chest as you exhale, using your lower back muscles to slowly propel you upward.
  • Go slowly down and repeat going up and down 10-12 times for 3 repetitions.

Standing Hamstring Stretch

Nault Chiropractic Worcester MA standing hamstring stretch
  • Stand tall with your left foot placed on a chair, low table, step or another slightly elevated surface
  • Ground yourself with your right leg and foot and lift your left toes toward the ceiling.
  • With your arms outstretched for balance, reach toward the toes of your left foot, being careful not to bend awkwardly or hyperextend the back.
  • Bend until you feel a gentle stretch in your lower back and hamstring muscles; hold this pose for 3-5 seconds.

Double Knee to Chest

Nault Chiropractic Worcester MA double knee to chest
  • Lay on your back on a flat surface
  • Bring your knees toward your chest until the tops of your thighs are flat against your stomach
  • You should feel a stretch in your lower back; hold this pose for 3-5 seconds.

Trunk Rotation

Nault Chiropractic Worcester MA trunk rotation
  • Lay on your back with your knees bent, so your feet are flat on the floor and your arms are resting comfortably on top of your stomach.
  • Flatten your neck to the floor while slowly and gently rotating your legs to the left, holding the upper half of your body in place.
  • Continue to slowly twist your body, being careful not to hyperextend or bend awkwardly
  • Once you feel a stretch in your lower back, hold the pose for 3-5 seconds
  • Repeat on the other side

The Cat/Camel

Nault Chiropractic Worcester MA cat camel

This stretch is also part of our Spinal Exercise Program and can be found here.

Prone Press Up

  • Lie on your stomach with the tops of your feet flat on the surface and your elbows bent with the palms flat on the surface.
  • Keeping your hips and pelvis down, lift your upper torso up with your arms, keeping your back muscles relaxed.
  • Continue to lift, being careful not to hyperextend your back and hold this pose for 3-5 seconds.

Childs Pose

Nault Chiropractic Worcester MA childs pose
  • Begin in a kneeling position, dropping your butt toward your heels and stretching the rest of your body down and forward.
  • Rest your arms in a relaxed position along the floor with your forehead against the floor and your stomach resting comfortably on the tops of your thighs.
  • You should feel a gentle, comfortable stretch along your spine. Hold this pose for 3-5 seconds.

The Benefits of Back Pain Exercise

Performing this and other back exercises as part of a daily routine can have several benefits, including:

  • Training your back to effectively brace itself for all the movements you do daily
  • Increasing in strength as your muscles react to the exercise, especially if you challenge yourself and increase repetitions
  • More flexibility for everyday activities
  • Successfully managing pain and stress on your body

Although there are several pain relief drugs on the market, the side effects sometimes add more health problems than they take away. Instead of drugs or going under the knife for a risky, costly surgical procedure, implementing the right exercises for just a few minutes a day could make a significant impact on your pain management.

If you are ready for a safe, non-invasive, long-term solution for your lower back pain, contact Nault Chiropractic today for a consultation.

Nault Chiropractic
33 Oak Ave
Worcester MA 01605

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Office Hours

Mon & Wed 9:00 am - 6:00 pm

Tuesday 9:00 am - 12:00 pm

Thursday 1:00 pm - 6:00 pm

Friday 8:00 am - 12:00 pm

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