If you’ve experienced the relied of chiropractic care, you’ll want to maintain those benefits long term.
Whether you’re a new or seasoned patient, it’s essential to support your adjustments with exercises that help your body stay resilient, especially your lower back.
Modern life doesn’t support our lower back.
Hours spent sitting, minimal physical activity, and daily stress take a toll on our spines. For many, lower back pain becomes a frustrating, recurring problem. But here’s the good news — a few simple strengthening exercises can make a world of difference.
By committing to a short routine a 3-4 times a week, you’ll build the strength you need to feel your best and prevent re-injury.
Strength matters more than stretching
If you’re dealing with recurring aches and pains, stretching alone may not be enough. While stretching definitely has its place and can provide relief, strength is the key to lasting results. Strong muscles stabilize your spine, supporting you through daily activities and ensuring your issues don’t reoccur..
In this article, we share three essential strengthening techniques for your lower back and hips, perfect for doing at home with minimal equipment.
Here are three exercises designed to support your adjustments:
1. Low Back Strengthening Routine
This routine strengthens your lower back, hamstrings, and glutes with just a simple chair or counter for support. The exercises target those often-overlooked muscles, helping build resilience in your lower back.
Quick Tip: This routine is harder than it looks. If you’re just starting out, start with a few minutes and work up to the entire routine.
2. Glute Strengthening Routine
Strong glutes are essential for supporting your lower back and sacroiliac joints. Unfortunately, all that sitting we do weakens these muscles, making them less effective.
Quick Tip: Focus on the details! Proper form is everything when it comes to glute exercises. This routine will help “wake up” those muscles and get them back to work.
3. Single Leg Lunges
Many people do lunges incorrectly, leading to strain rather than strength.
In this video, I’ll show you the right way to perform lunges, starting with wall support and working up to free-standing or even weighted lunges as you progress.
Quick Tip: Slow, steady reps with perfect form will yield better results than rushing or adding too much weight too soon. Master the movement, and strength will follow.
Perform these exercises 3-4 times/week.
Start with the low back routine. nce you can complete it comfortably add the Glute Routine. Finally, incorporate lunges.
The entire workout should take you less than 15 minutes.
At Pure-Health, we know it can be tempting to focus solely on stretching when you’re in pain. When you’ve been given the go-ahead by your chiropractor to begin strengthening, you’re on your way to a stable, resilient spine.
