Are there also special chiropractic exercises that can be done at home?
January 12, 2022 | 40,00 EUR | answered by Bernd Ziegler
Dear Sir or Madam,
my name is Katja Eckstein and I have been suffering from back pain in the lumbar spine area for some time now. The pain occurs especially after prolonged sitting or certain movements and is increasingly affecting my daily life. I have tried various therapies, but they have not brought the desired success.
I have heard about chiropractic therapy and I am wondering if there are specific chiropractic exercises that I can do at home to relieve my symptoms and strengthen my back muscles. I am very interested in taking active steps to address my pain and would like to know if there are exercises that can help me with this.
My main concern is that the pain could worsen further and I may not be able to manage my daily life as usual. I am looking for ways to improve my symptoms in the long term and am therefore seeking targeted exercises that can help me with this.
Can you recommend specific chiropractic exercises that I can do at home to alleviate my back pain and strengthen my back muscles? I appreciate your expertise and would be very grateful if you could assist me with this.
Sincerely,
Katja Eckstein
Dear Mrs. Eckstein,
Thank you for your inquiry regarding chiropractic exercises to relieve your lower back pain in the lumbar spine area. It is commendable that you are actively seeking solutions for your discomfort and looking for targeted exercises that can help you.
Chiropractic, also known as manual medicine, deals with the treatment of functional disorders of the musculoskeletal system, which can be caused by blockages in the joints of the back. In addition to the manual techniques that a chiropractor can use, exercises to strengthen the back muscles also play an important role in the treatment of back pain.
One of the most important exercises to strengthen the back muscles is the so-called "Bridge." Lie on your back, bend your knees, and place your feet flat on the ground. Slowly lift your pelvis so that a straight line is formed from the shoulders to the knees. Hold this position for a few seconds and then lower the pelvis again. Repeat this exercise several times.
Another effective exercise is the "Plank." Get into a push-up position, support yourself on your forearms, and keep your body in a straight line. Tighten your abdominal and back muscles and hold the position for a few seconds. Repeat the exercise several times.
In addition, stretching exercises for the back muscles can also be helpful. A simple stretching exercise is the "Cat-Cow Stretch." Get on all fours, let your back arch, and then slowly draw the navel towards the spine to round the back. Hold this position for a few seconds and then return to the starting position. Repeat the exercise several times.
It is important that you perform these exercises regularly to achieve long-term strengthening of the back muscles and relieve your discomfort. If the pain increases during or after the exercises, stop them immediately and consult a chiropractor or orthopedist.
I hope this information helps you and wish you all the best on your journey to relieve your back pain. Feel free to contact me if you have any further questions.
Sincerely,
Bernd Ziegler
