Many people struggle with back pain. It can make it difficult to do daily tasks, enjoy hobbies, or even get a good night’s sleep. But there is good news. Back pain doesn’t have to be a lifelong ailment. Doing some easy stretches and exercises can really help reduce your pain and strengthen your back.
In this article, we will share tips from chiropractors — experts who know a lot about the back and how to keep it healthy.
Warm-Up First
It is important to warm up before you start any back pain stretches or exercises. This involves doing slow and mild movements and gradually increasing the pace to warm up your body.
Walking in place for a few minutes or doing gentle marching can be a great way to warm up.
Gentle Stretches to Ease Pain
You can start with these gentle stretches that can help ease back pain:
1. Cat-Cow Stretch
Start on your hands and knees. Slowly curve your back up like how a cat would do it, then arch it down and lift your head up. This helps make your spine more flexible.
2. Child’s Pose
Sit back on your heels with your knees wide apart, then lean forward and stretch your arms out toward your front on the ground. This relaxes your back muscles.
3. Knee-to-Chest Stretch
Lie on your back with both your legs straight. Pull up one knee at a time to your chest and hold it for a few seconds before switching to the other knee. This helps relieve tension in your lower back.
Strengthening Exercises
Let’s look at some strengthening exercises to help you with back pain:
1. Bridge
With your knees bent, lie on your back and place your feet close to your buttocks and flat on the floor. Your feet should be hip width apart. Gradually, lift your hips as much as possible. Hold the pose for a few seconds, then slowly lower down. This strengthens your lower back.
2. Bird Dog
Start on your hands and knees. Stretch one arm out forward and the opposite leg behind you for a few seconds. Switch sides and repeat. This exercise helps improve balance and strengthens your back.
3. Wall Sits
Position your back against a wall and slide down into a seated pose with your knees forming a 90-degree angle. Maintain this stance for as long as possible to enhance the strength of your back and leg muscles.
Tips for Success
Here are some tips for the best chiropractors to help you make the most of your exercises:
Start Slow
When you begin doing exercises and stretches to help with your back pain, it is important to start slow, otherwise your pain may worsen. Start with easy exercises and do more as you get stronger.
Be Consistent
Doing exercises and stretches every day is key to improving. Make it a part of your daily routine, just like brushing your teeth.
It might be hard at first, but it will become easier over time, and you will start to see improvements in your pain.
Listen to Your Body
If something hurts, stop doing it. Pain is your body’s way of telling you something is not right. Try a different exercise or stretch instead. Remember, you should feel stretching but not pain.
Stay Positive
Getting better takes time, and having good and bad days is normal. Try to stay positive and keep working at it. Celebrate your progress, no matter how small it might seem.
When to See a Professional
At-home exercises can help ease back pain and improve your overall health. However, there are instances where seeking professional help is your best course of action:
1. If Pain Gets Worse
If your back pain does not improve with exercises and stretches or starts to get worse, it is time to see a professional.
They can check if there is a bigger problem that needs closer attention.
2. If You Feel Numbness or Weakness
Sometimes, back pain can come with numbness or weakness in your legs or arms. This can be a sign of a serious issue. If you notice these symptoms, see a chiropractic doctor right away.
3. Difficulty Doing Daily Tasks
You should see a chiropractor if your back pain makes it hard to do everyday things like walking, sitting, or sleeping. They can help you find treatments that will work for you.
4. After an Injury
If your back pain started after an accident or injury, it is important to get checked by a chiropractic doctor. They can make sure there is no serious injury and recommend the best treatment for you.
Seeking help from a healthcare professional is a smart step to finding relief. Chiropractors in particular have excellent knowledge and tools to help you feel better.
Back Pain Relief with the Best Chiropractor in Wilmington, DE
By doing simple stretches and exercises, you can help banish back pain and finally feel better. With time and effort, your back can become stronger and more flexible, helping you do all the things you love without pain.
Are you looking for the best chiropractor near you for effective back pain relief? If so, you can trust the highly skilled and compassionate chiropractors at Delaware Back Pain & Sports Rehabilitation Centers. You may call us today at (302) 529-8783 for questions about our back pain services. You can request an appointment through our online request form to schedule a visit to one of our offices in Wilmington, Newark, Middletown, Smyrna, Dover, and Milford.
Let us help you overcome back pain. We look forward to serving you!
