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Back in shape and pain free with exercise and Chiropractic care.

Posted Feb 12 2010 3:59am

Back pain can be controlled and pain eliminated by adding Chiropractic care and a few simple exercises to your daily…definitily daily routine. The key is to start slowly and increase the repetitions of the exercise or stretch as you feel stronger.

Getting your back in shape should start with stretching your hamstrings. Lie on your back with both legs straight. Bend one leg at the knee and extend the other 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. Hold this for 30 seconds and then relax. Repeat 3 times with each leg.

Another exercise important to getting and keeping your back in shape and pain free is stretching your  piraformis. Lay on your back and cross one leg over the other and pull that crossed leg toward your chest and shoulder. Feel the stretch in your buttocks area and hold that position for 30 seconds. Repeat 3 times with each leg.

One other muscle involved in keeping pain free is stretching your psoas muscle. This is done easily by laying on your stomach and getting up on your elbows keeping your belly on the floor. This will arch your back and stretch the psoas.

As with any exercise programif it hurts discontinue. And before you startcheck with your chiropractor to make sure you are ready for these exercises. I always tell my patients “exercising a crooked spine is like banging a bent nail…it might make it worse.” Since we want to decrease pain not increasecheck with us before you start.  Visit our web site at to learn more about strengthening your back.

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