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. Although there are some instances where it is a bit more of a 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 exercises for back pain, that will help you build up and strengthen your core.
Bruggars Stretch for Posture
Much of our low back pain comes from bad posture, which over time causes weakness to the muscles essential to maintaining good posture. If you can change some of your habits throughout your day to can make tremendous improvements to you posture. One simple habit you can add to your day at home or at work is this simple exercise. It is callled Bruggars Stretch and you should do this for 30-60 seconds every 20-30 minutes you are sitting for a prolonged period of time. Here are some simple instructions and a pdf you can print and keep with you. CLICK HERE TO DOWNLOAD .PDF
This 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. Here are some simple instructions and a pdf you can print and keep with you. CLICK HERE TO DOWNLOAD .PDF
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 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. Here are some simple instructions and a pdf you can print and keep with you. CLICK HERE TO DOWNLOAD .PDF
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 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. Here are some simple instructions and a pdf you can print and keep with you. CLICK HERE TO DOWNLOAD .PDF
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 this exercise 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 and be sure you activate your glutes first and focus on contining to engage throughout the move. The low back should be secondary in this movement. This exercises only has 2 progressions, and most people will be on the first for several weeks before being able to move to the second. 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.
Stayed tuned for more tips and information about chronic pain, sports medicine, and other musculoskelatal conditions. My goal as your Bend Chiropractor is to educate the community on how through some simple lifestyle changes you can find pain relief and improve your quality of life for good.
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