If you suffer from lower back pain, strengthening your back and supporting muscles can help.
Here our Cliffs chiropractor shares two effective exercises that could help to manage your back condition:
Knee to Chest Stretch
1: Lie on your back with your knees bent and your feet flat on the floor. Next, use both hands to pull up one knee and press it to your chest. Then tighten your abdominals and press your spine to the floor. Hold this position for 5 seconds.
2: Return to the starting position and repeat the action with the opposite leg
3: Return to the starting position and repeat the action with both legs at the same time.
Repeat each stretch two to three times – once in the morning and once at night.
Lower Back Rotational Stretch
1: Lie on your back with your knees bent and your feet flat on the floor. With your shoulders firmly on the floor, roll your bent knees to one side and hold the position for five to 10 seconds.
2: Return to the starting position and repeat the exercise on the opposite side.
Again, repeat each stretch two to three times – once in the morning and once at night.
Important Note: These exercises are designed to help moderate lower back pain. If your back pain is a result of an injury or you suffer with any medical condition, contact your chiropractor or doctor before starting any new form of exercise. If symptoms develop/ worsen during the exercises, stop immediately and contact your healthcare provider for advice.