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Posted on 05-10-2018

Another blog post from Ann Arbor chiropractor Mike Tannenbaum, D.C.

Let’s talk about low back pain, one of the most common ailments seen in the chiropractic and medical office. Millions suffer from low back pain. Chiropractic treatments have been shown to be the most effective method to treat it. Chiropractic can also help prevent low back pain.

Here are some preventive exercises you can do at home to reduce the chances of your getting low back pain. (You should speak to your health care provider to make sure that these exercises are safe for you to do.)

Pelvic Tilt

Hip lifts (pelvic tilts) are a great way to strengthen your pelvic, gluteus, and stomach muscles. Lying down, with your back against the floor and your knees bent, flatten your back against the floor by tightening your abdominal muscles and at the same time bending your pelvis up slightly. Hold for up to 10 seconds.

Kneeling Extension

This is a great exercise to help strengthen lower back and gluteus muscles, adding support to your back and body. Lying stomach down (face down), with arms straight out in front of you, place your palms down, and your legs straight out behind you. Pull your abdominal muscles in, attempting to create a small space between your stomach and the floor. Next, lift your left arm and right leg about one inch off the floor and hold for five seconds and then lower the leg and arm down. Then repeat this with the right arm and left leg.

Partial Crunches

Lying on your back, cross your arms over your chest, tighten your stomach muscles, and raise your shoulders and upper back off the floor 3 to 4 inches. Breathe out as you raise your shoulders. Don't use your arms to pull your neck off the floor. Hold for a second, and then slowly lower back down. Repeat 8 to 12 times. Correct form is important, so that you don't put excessive strain on your low back. Your feet, tailbone, and lower back should remain in contact with the floor.

Wall Sits

Standing 10 to 12 inches from the wall, lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, and then carefully and slowly slide back up the wall. Repeat 8 to 12 times.

There are many more exercises to help prevent low back pain. Often you'll need to find the ones that work best for you; however, the ones I've suggested are good ones to try first.

If you have any questions about this blog post, chiropractic, low back pain, neck pain or headaches or you would like to set up an appointment at our Ann Arbor chiropractic office I can be reached at tchiropractic@hotmail.com.

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