Millions of people worldwide suffer from some form of back pain, all of which can cause you some serious discomfort. Whether it’s caused by muscle imbalances, poor posture, or sedentary lifestyles, living with back pain can be quite challenging. At Bathurst Chiropractic, we understand the impact back pain can have on your life, and we’re here to help. 

There are a few exercises that are best suited to alleviate your pain and lead you to a healthier, pain-free lifestyle.

Cat-Camel Stretch

This is an excellent exercise recommended by Bathurst Chiropractic to promote spinal mobility and relieve tension in your back. Get down on all fours and place your hands directly beneath your shoulders and knees underneath your hips. Begin the movement by arching your back upwards, just like a cat stretching. Hold the position for a few seconds, lower your back down, and allow your stomach to sink to the floor. Focus on smooth and controlled motions and repeat 10-15 times.

Bridge Pose

A great exercise for strengthening your core, glutes, and lower back muscles. Lie on your back with your knees bent and your feet flat on the floor about hip-width apart. Place your arms by your side with palms down. Engage your core muscles, squeeze your glutes, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Slowly lower your hips back to the ground and repeat this bridge pose exercise with 10-12 repetitions.

Bird Dog

The bird dog exercise targets the deep core muscles as well as the back extensors and glutes. It is particularly good for enhancing balance and stability in your core. Start on all fours with your hands beneath your shoulders and under your hips. Extend your left or right arm forward while simultaneously extending your opposite leg backward, keeping your spine in a neutral position. Hold this pose for a few seconds, then return to the starting position and repeat on the opposite side, performing 10-12 repetitions for both sides.

Child’s Pose

The child’s pose is a relaxing exercise that stretches the lower back and helps relieve tension in the back muscles. Start by kneeling on the floor and sitting back on your heels, then slowly lower your upper body forward. Place your arms out in front of you while keeping your forehead on the ground. Breathe deeply to allow your muscles to relax and hold this position for around 20-30 seconds.

Pelvic Tilt

The pelvic tilt exercise targets the muscles of the lower back, pelvis, and abdomen, promoting better alignment and reducing back pain. Lie on your back with your knees bent and your feet flat on the floor about hip-width apart. Place your hands on your pelvis and gently press your lower back into the floor while engaging your abdominal muscles. Hold this position for a few seconds, then release and repeat the movement 10-12 times.

Incorporating these exercises into your routine can greatly contribute to alleviating back pain and promote a healthier, pain-free lifestyle. If you are experiencing any issues with back pain, consult with the team at Bathurst Chiropractic and book an appointment today. We are here to support you on your journey to a pain-free back.