Are there specific exercises that I can do at home to support chiropractic therapy?
March 10, 2022 | 40,00 EUR | answered by David Schröter
Dear doctor,
My name is Christiane Peters and I have been suffering from back pain in the lumbar spine area for some time now. These pains occur especially when bending, lifting heavy objects, or sitting for long periods. I have already seen a chiropractor who helped me alleviate the acute symptoms. Now I am wondering if there are specific exercises I can do at home to support the chiropractic therapy and reduce my symptoms in the long term.
I am concerned that the pain could recur if I do not take additional measures to strengthen my back muscles and improve my posture. I am aware that regular exercise and targeted training are important components of treating back problems. Therefore, I would like to know which exercises I can do at home to support my chiropractic therapy and stabilize my back in the long term.
Can you recommend specific exercises that I can integrate into my daily routine to strengthen my back muscles and improve my posture? How often and with what intensity should I perform these exercises to achieve a sustainable effect? I am motivated to actively address my symptoms and would like to know what specific measures I can take to promote my back health.
Thank you in advance for your support and advice.
Sincerely,
Christiane Peters
Dear Mrs. Peters,
Thank you for your inquiry regarding support for your chiropractic therapy through targeted exercises at home. It is commendable that you are actively contributing to reducing your back problems in the long term and promoting your back health.
First and foremost, it is important to emphasize that strengthening the back muscles and improving posture through targeted exercises are important components of back pain therapy. Through regular training, you can strengthen your back muscles, relieve the spine, and thus prevent pain.
There are various exercises you can do at home to support your chiropractic therapy. One effective exercise to strengthen the back muscles is the so-called "bridge". Lie on your back, bend your knees, and slowly lift your pelvis until your body forms a straight line. Hold this position for a few seconds and then slowly lower your pelvis again. Repeat this exercise several times.
Another recommended exercise is the so-called "plank". Get into the push-up position, support yourself on your forearms, and hold your body in a straight line. Hold this position for a few seconds and repeat the exercise several times. This exercise not only strengthens the back muscles but also the abdominal muscles, which is also important for good posture.
Additionally, I recommend stretching exercises for the back muscles, such as the "cat-cow stretch". Get on all fours, round your back upwards, and let your head hang down. 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 the exercises regularly to achieve a sustainable effect. It is best to plan two to three training sessions per week and gradually increase the intensity of the exercises depending on how fit you feel. Make sure to perform the exercises correctly and listen to your body to avoid overloading.
In addition to the exercises, it is important to pay attention to an ergonomic posture in everyday life, e.g. when sitting at a desk or lifting heavy objects. An upright posture relieves the spine and prevents back problems.
I hope this information helps you and supports you on your way to stabilizing your back muscles and improving your posture. If you have any further questions, please feel free to contact me.
Best regards,
David Schröter
