Specific Exercises for Lower Back Muscle Strain

Back Issues, Chiropractor Exercises / Martin

What are some Exercises for Lower Back Muscle Strain?

The muscles in the lower back/lumbar, abdomen, buttocks, and hips, all help to support and stabilize the spine. It’s important to keep these muscles strong through strengthening exercises. Strong lumbar region muscles will help lessen the chance of experiencing a lower back injury or pulled back muscle.

Besides aerobic conditioning, a back exercise plan will consist of targeting the lower back muscles, as well as the muscles in the abdomen, hips, and pelvis. By directly targeting these muscle groups with strengthening exercises, your lower back will be more able to resist a pulled muscle in the lower back due to jarring impacts, or overuse injuries involving the lumbar spine.

Certainly it’s important to consider your fitness level and the injury diagnosis in order to prescribe an exercise program to deal specifically with the back injury you sustain.

Stretching Exercises for the Lower Back

The added stress and strain from stiff back muscles put additional stress on the spine’s natural movement. By stretching the lower back and the muscles in your lower body you can alleviate this tension and reduce pain in the spine

Here are some of the recommended stretching exercises to reduce stress on the lower back muscles;

Hip flexor stretch.
- Kneel on one knee (use a towel for cushioning if needed)
- With a bent knee, put your foot in front of you. You may need to place your hand on your knee for better balance.
- Place your opposite hand on the opposite hip and avoid bending over at the waist. Try to ensure that you keep your core abdominal muscles tight while maintaining your back straight.
- Now lean slightly forward and gradually add more body weight on the front bent leg. You should definitely feel your thigh stretching.
- Try to hold for 20 to 30 seconds
- Switch legs and repeat for three to five times as your pain level allows.
Lower back muscle stretch.
- Lie on your back and bring your knees and chin towards your chest.
- Feel the slight pull on the muscles in the neck, shoulders and torso.
- Hold and stretch for 20 seconds and repeat three to five times
- Remember to breathe normally
Hamstring stretch.
- Lie on the floor near a wall
- Raise your leg and place your heel against the wall with a slight bend at the knee
- Slowly straighten your leg until you feel the back of your thigh stretch
- Hold for 20 to 30 seconds
- Repeat with the other leg and do each leg three to five times depending on your level of flexibility

While you do these stretching exercises, please remember to breathe deeply as this helps to relieve muscle tension. Each stretch should be held long enough to loosen tight muscles, at least 20 seconds, and repeated three to five times. While you’re stretching, pay close attention to your body, as stretching should not hurt. If you’re causing yourself more pain while stretching, then stop, or limit the number of repetitions of each exercise.

Strengthening Exercises for Low Back Pain

Tai Chi, Yoga, and Pilates are common recommendations for types of hobbies or activities that will help strengthen lower back muscles and build core muscle strength.

Working with a healthcare professional to create a customized exercise program for your particular fitness level is recommended, especially if you are rehabilitating a lower back injury.

The McKenzie method and the dynamic lumbar stabilization method are two strengthening exercise programs that are used to help rehabilitate a lower back injury. The McKenzie method focuses more on helping to lessen musculoskeletal pain through altering how the body moves naturally. On the other hand, the dynamic lumbar stabilization method attempts to find a neutral or natural spine position so that there is healthy alignment between the spine and associated muscle groups. This method is used to train the back to naturally hold a correct posture on its own.

Maintaining a healthy body free from pulled muscles, especially lower back strain, takes incorporating an exercise program and making it a part of your lifestyle. That is why it is important to find an exercise program that you enjoy and is comfortable enough for you to do on a regular basis.

Low-Impact Aerobic Exercises

Aerobic exercise can be one of the most beneficial rehabilitation methods you can employ, especially after a back muscle injury as it helps to create a healthy blood flow moving oxygen and nutrients through your body to those injured muscles.

Here are some examples of low-impact aerobic exercises to speed recovery:

Walking is a great low impact aerobic exercise that does not need any specialized equipment and can be done anywhere. Try to walk at least 5 minutes initially at a brisk pace, building up to 30 minutes a day.
Cycling can be a fantastic low impact aerobic exercise to improve muscle strength and flexibility in the hips, back, and legs as long as you ride on flat terrain, or use a stationary cycle with adequate back support like a recumbent exercise cycle.
Swimming or water aerobics is a cool way to get your blood flowing to your entire body while engaging the muscles that have been damaged in a gradually and non impactful way. This is one of the lowest risk methods of actively engaging multiple parts of your body using the resistance of the water as a low impact aerobic exercise that elevates your heart rate while minimizing potential jarring to your lower back strain.

It is important to keep in mind that you should try to get your heart rate elevated for at least 20 minutes or more, at least three or four times per week, in order for to get the most out of these types of aerobic exercises. Engaging in any exercise program can cause fatigue or soreness, but should not cause more pain. If your pain increases during exercise, you should stop, or at least decrease the time or intensity of your workout. You can attempt shorter periods of exercise, and then gradually build up to 20 minutes or more as your pain allows.

Specific Exercises for Lower Back Muscle Strain Read More »

Essential Core Exercises To Do At Home

Chiropractor Exercises, Pain Relief / Martin

13 Chiropractic exercises you can practice at home

Partial Sit Up

Partial sit ups are recommended for people with back pain. The same muscle groups are worked out without putting stress on the lower back. You will start just like a regular sit up with your back on the floor, both feet on the floor, and your knees bent. Raise your head, neck, and shoulders off of the floor and hold that position for 5 seconds. This exercise will strengthen your core and is simple to do. Repeat as many times as you can, with a goal of increasing your reps each day.

Knee to Chest

You start this exercise the same way as the partial sit up. Begin the exercise by drawing one of your knees to your chest, using both hands (only one foot is now in the air). Hold to the count of 10, then slowly release it to the rest position. Do 4-5 repetitions, and then repeat with your other leg, then both legs at the same time. This exercise stretches your glutes and back.

Hip Roll

Start this exercise flat on your back with your arms extended out to the side. Bend your knees and lift your feet off of the ground. You will now rotate your hips to the side so that your legs become parallel with the floor. Rotate from side to side for 5-10 repetitions. This is another core exercise that strengthens your abdominal muscles.

Low Back Extension

Start by laying flat on your stomach with your hands to your side. Lift your head and upper body off of the ground by using the muscles in your lower back. Hold this position for 4-5 seconds and then lower yourself back down. Repeat 10-15 times.

Cat-Camel

Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips with your back straight. Use your abdominal muscles to push your back towards the ceiling, arching it like a cat. You should notice your head will point down towards the floor. Next, drop your back so that your lower back extends. Your head should raise when doing this. Make sure to keep your elbows straight the entire time, the only movement should be in your spine. Repeat this 12-15 times.

Back Extension

This exercise is best performed with a stability ball. Lay with your stomach on the stability ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles by contracting your glutes to lift your shoulders and chest off the ball.

Superman

Lie face down with your arms extended above your head. Tighten your abdominal muscles and lift your arms and legs off the ground. It should look like you are in a Superman like flying position. Hold this for about 30 seconds and then release. You may be tempted to hold your breath when clenching your abdominal muscles. DON’T! Control your breathing while holding this position.

Single Leg Reverse Curl

Lie on your back with one knee flexed and foot flat on the floor and the other leg straight out slightly raised off the ground. Extend arms flat along the body and maintain neutral alignment in the cervical spine.

Lift the working knee and leg in an upward diagonal direction over the belly button. Pause, then slowly lower the leg to the starting position. Repeat with the other leg.

Double Leg Lifts

Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the floor until your body is horizontal and hold the position for about 10 seconds. Lower your legs back down to the floor and repeat 5-10 times.

Spinal Rotations

While seated in a chair, reach one arm across your stomach and grasp the opposite side of the chair. Look over the shoulder while rotating the low- and mid-back. Hold for 15-30 seconds.

Stability Ball Push-Ups

Start with the ball under your stomach and your hands on the floor in front of you. Roll forward slowly until your shins are balancing on the stability ball. Now perform pushups as your normally would by bending at the elbow.

Side Lumbar Bridge

Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.

Crunch w/Stability Ball

Lay down with your back on the stability ball and your hands behind your head or folded across your chest. Maintain a backwards-pelvic tilt and raise shoulder blades off the ball, return to the starting position, and repeat.

Should you experience pain while performing any of these stretches, it is important to stop immediately. A certain amount of soreness is expected if you are beginning a stretching regimen, or rehabilitating an injury. However, should the pain persist, you may want to seek medical attention. Pain is the body’s way of letting you know that something is wrong, so it is crucial to pay attention to your body and seek medical advice from a qualified healthcare professional. Do not put your health at risk by ignoring the signals your body is sending you.

Essential Core Exercises To Do At Home Read More »

10 Exercises to Relieve Tension in Shoulders and Neck

Chiropractor Exercises / Martin

External Shoulder Rotation

Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your left shoulder, raise your forearm so that it is perpendicular to the side of your body. Switch to your other side and repeat. This exercise can also be performed with a dumbbell.

Internal Shoulder Rotation

Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder to move your forearm. It will start flat on the floor, and then you will rotate it into your body so that your forearm is flat across your stomach. Repeat this motion 10-15 times and use a dumbbell if you prefer.

Lateral Deltoid Raise

Start with your arms to the side of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.

Front Deltoid Raise

Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.

Prone Ys or Lower Trap Arm Raise Exercise

Lie flat on your stomach and place a pillow under your chest and stomach. Begin this exercise with your arms resting out to the side, and only lift one arm at a time. Without shrugging, try to pull your shoulder blade in towards the center of your spine while slowly lifting your arm out to the side in a “Y” position with your thumb up. Repeat this exercise 10 times, and then switch arms for 10 repetitions.

Prone Ts or Middle Trap Arm Raise Exercise

Lie flat on your stomach and place a pillow under your chest and stomach. Place a towel roll under the forehead. Begin this exercise with your arms resting out to the side, and only lift one arm at a time. Without shrugging, try to pull your shoulder blade in towards the center of your spine while slowly lifting your arm out to the side in a “T” position. Make sure you lift your arm in this position with your thumb up. Repeat this exercise 10 times, and then switch arms for 10 repetitions.

Single Arm Lat Pulldown

Begin with both hands overhead holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.

Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keep your arms slightly in front of the face to protect the back and shoulders.

Neck Flexion

Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.

Neck Extension

Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.

Neck Lateral

Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.

Neck Stretches

Bring your ear to your shoulder

Let your neck to sit in that position for 5 to 7 seconds

Force your ear toward your shoulder.

Feel the stretch of your neck muscle on the opposite side.

Same principle as the exercise before…

Bring your head back as if you are looking toward the ceiling.

Feel the stretch in the muscles located on the front part of your neck.

If this exercise causes dizziness, fainting or loss of balance… STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.

Rotate your head toward your (R or L) shoulder and then slowly nod your head down and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.

Neck Exercises for Strength

Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.

Place your hands on the back of your neck and force your head back while providing resistance with your hands.

Do these exercises in several sets of 6, 8, or 10 several times a day and you will be surprised at the amount of flexibility that returns in a couple of months.

10 Exercises to Relieve Tension in Shoulders and Neck Read More »

Chiropractor Exercises