Depending upon a patient’s individual injury and degree of pain, the exercise and rehabilitation program may vary. Please visit with your chiropractor prior to starting a new exercise or rehabilitation program, especially when associated with low-back ache or discomfort. He or she can guide develop an individualized exercise program and provide advice on the rightful stretching techniques.

Exercises to Safeguard Your Back

Hamstring Stretch
Lie on your back with both legs straight. Sustain one leg extended up in the air. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot until a stretch is felt in the back of the thigh. Hold 30 seconds. Take It Easy. Repeat 3 times on each side.

Piriformis Stretch
The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on the back and cross one leg over the other; softly pull the knee toward the chest up until a stretch is felt in the buttock region. Hold 30 seconds. Relax. Repeat 3 times.

Back Stretch
Lie on your stomach. Use your arms to push your upper torso off the floor. Hold for 10 seconds. Let your back relax and sag. Repeat 10 times.

Leg Raises
Lie on your stomach. Constrict the muscles in one leg and carry it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg.

Bridges
Lie on your back with your knees flexed and your feet flat on the floor. Keep the knees together. Draw In the muscles of the lower abdomen and buttocks so as to level your lower back against the floor. Slowly raise your hips up from the floor and hold for a slow but sure count of 10. Repeat this exercise 3 times. If you cannot raise your hips from the floor, merely draw in the belly, the abdominal and buttock muscles, and wait till you can raise the hips.

The Pointer
Kneel on mat on hands and knees, with palms directly under shoulders and knees hip-width apart. Slowly carry right arm, and outlast it forward parallel to floor. (Balance by contracting your abdominal muscles.) Keep desirable palm parallel to the floor, then carry the left leg, and straighten it behind you. Hold opposing limbs off the foundation for 30 to 60 seconds without arching your back. Switch sides. Repeat 3 to 6 times.

The Cardio Component
Engaging in cardiovascular exercise can endorse propose in rehabilitation of the spine and advise stave off future injury. Most well-being care professionals counsel 20 to 30 minutes of cardio exercise three to four days per week to improve cardiovascular endurance and info lose weight. Up Until you’ve recovered from back sting, select low-impact activities that burn calories, but won’t install undue stress on your joints. Consider alternating cardio exercise and strength training to get the most from your workouts and to allow your muscles time to recover.

Stretching Tips
To get the maximum benefit from stretching, appropriate technique is essential. The American Chiropractic Association offers the following tips:
• Warm up your muscles before stretching by walking or doing other gentle movements for 10 to 15 minutes.
• Slowly elevate your stretch as you feel your muscles relax. Don't bounce.
• Stretch slowly and gently only to the point of mild tension, not to the point of pain.
• Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch.
• As your flexibility increases, consider increasing the number of repetitions.
• Stave Off immediately if you feel any severe ache. For additional well-being tips, visit the ACA’s Web site at www.acatoday.org/patients

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