5 Exercises That Help Relieve Your Back Pain 

Dealing with chronic low back discomfort can seriously impact your quality of life. Instead of just suffering through symptoms, incorporating simple movements into your routine is a highly effective way to resolve issues naturally over time. As a leading Richmond chiropractic clinic, Remedy Massage Therapy, we've seen great success using exercises like the following, which can provide long-term relief:

Cat/Cow Stretch

This dynamic yoga move alternates between extending and rounding the spine to enhance flexibility in the entire back region. Get on your hands and knees, inhale as you drop your belly and gaze forward, then exhale, curling into a gentle backbend. Repeat at your own pace for 5 minutes daily to warm up tight muscles.

Pelvic Tilt

Tilting the pelvis upwards and downwards strengthens the deep core muscles that support the lower back. Lie on the floor with bent knees. Inhale as you tilt the pelvis up slightly, then exhale, pressing it downwards. To relieve pressure on achy vertebrae, build to 2 sets of 10 repetitions.

Bird Dogs

This quadrupedal exercise engages the stabilizer muscles of the deep abdominal wall. On your hands and knees, inhale to raise the opposite arm and leg, keeping them parallel to the floor. Hold for three counts before lowering with control. Alternate sides smoothly for two sets of 10 per leg.

Glute Squeezes

As the glutes attach directly to the lumbar spine, activating them redistributes strain away. Lie on your back with your knees bent, then squeeze your butt cheeks tightly and hold for 5 seconds. Repeat this glute contraction sequence 30 times twice per day.

Back Extensions

This builder exercise targets the erector spinal muscles along the spine itself. Lie facedown with your hips supported. Bend your elbows to the sides, then lift your upper body and shoulders slightly off the floor. Hold for 2 seconds before lowering in control. Gradually work up to 2 sets of 15 reps.

Tips for Success

Always check the form with your chiropractor to ensure these moves are safe for your particular presentation and pain types. Be patient - seeing dramatic results will take consistent performance over weeks. Listen to your body, and don't push through discomfort. Pairing stretches with low-impact strengthening is ideal. Rest assured, these exercises are safe and effective when done correctly.

Why choose us?

At Remedy Massage Therapy, our chiropractors customize detailed home programs integrating any combination of the above movements based on findings from each patient's case history. We also offer manual techniques, lifestyle adjustments, and exercises, all of which work synergistically under our care for holistic back relief. Our team is dedicated to providing personalized care and support throughout your journey to wellness.

Say goodbye to Back Pain for Good!

If spinal pain keeps you from an active lifestyle, contact us today. Our team, committed to your safety, will thoroughly examine your situation and design a rehabilitation approach to resolve issues naturally over the long run. Your journey to complete wellness starts now - so book an assessment and get on the path toward long-lasting comfort!