5 Exercises to Keep Your Back Strong and Healthy

Statistics show that almost 8 out of 10 people suffer from back pain at some stage in life. Back pain has different forms; they vary from mild, itchy types to sharp and acute ones. If you are experiencing back pain that is making your daily life difficult, you can work on an exercise plan to regain mobility and alleviate pain.

Back pain could occur if you’ve had a surgery, an accident, or an irregular routine. Either way, you can treat your back pain by exercising regularly. Before looking for a Louisville chiropractor, try out these basic exercises:

1.    Exercise 1

Perhaps the most common cause of back pain is sitting in your chair at the workplace for long hours.
No matter how comfortable your chair is, it’ll give you back pain at some stage. Sitting for extended time period puts strain on your spinal ligaments that radiates to the surrounding areas like spinal discs. The best way to get rid of this pain is to avoid crouching forward and maintaining the natural static posture of your body.

Moreover, take your time off the chair and stretch your back muscles a few times. Repeat this for 10 minutes after every 30 minutes of sitting and it’ll gradually reduce the strain in your back.

2.    Exercise 2

This is an effective exercise that’ll help you revitalize your back muscles. Lie on the floor; bend your knees while maintaining flat feet on the floor. Pull one knee at a time using your hands and press it against your chest. Maintain this posture for 15 minutes and repeat it twice or thrice. Preferably, do this exercise in the morning.

3.    Exercise 3

Maintain a standing position and keep your hand and knees on the floor. Bring your back and abdomen to sag down towards the floor. Arch your back slowly in a way as if you are pulling your abdomen outwards. Fall back to the standing position and repeat the same at least thrice.

4.    Exercise 4

Sit on a stool or chair that doesn’t have arms. Keep your right leg over your left leg and make a crossing position. Push your left elbow outside the right knee and twist your body in the opposite side. Maintain this position for at least 10 seconds and repeat the same twice or thrice.

5.    Exercise 5

Sit on a chair or stool and maintain a straight posture. Make sure your shoulders remain balanced while you hold them back until their blades align. Maintain this position for five seconds and repeat it at least five times.  

Louisville Chiropractor Rehab offers viable solutions that can help you alleviate back pain. For more information, visit their website or call now at 502-489-8480.