Hi everybody. Dr. Jodi Kinney, your chiropractor for low back pain in Belmar, NJ.
Today, I’m gonna show you three exercises that you can do at home on your own to strengthen your lower back, if you have lower back pain.
So this is something that you could do completely on your own at home.
You don’t need any equipment, nothing at all, and I’m gonna show you how to do ’em right now.
This is my subject, my patient, Sue, and I’m gonna explain to her how to do them so that you can see for yourself.
Chiropractic for Low Back Exercise 1 | Belmar, NJ
So let’s start you on all fours. So in this first exercise, you want to be, have your knees directly under your hips, have your wrists directly under your shoulders, and your back is gonna be flat.
What we’re gonna do, is we want to tighten up your core in here, so we’re gonna do, like a cat and cow.
So what you’re gonna do, is you’re gonna tilt your pelvis, and really tighten the abdominal muscles, and round your back up.
That’s good. And then you’re gonna release it, and kind of arch the back a little bit.
Now if that hurts, when you arch your back, you don’t have to do it too much.
You can keep it more in a neutral spine position, but the rounding and the tightening of your core is what I want to see.
So I want to have you activate these muscles here, and kind of stretch these muscles here.
You’re gonna do this 10 to 20 times, and you’re gonna breathe out every time you round up and inhale on the relaxation.
So that’s your first exercise, that’s gonna activate and tighten all of the core and the lower back.
Chiropractic for Low Back Exercise 2 | Belmar, NJ
The next one we’re gonna do, you’re gonna lie on your back, please, Sue.
This one, what you’re gonna do, is you’re gonna keep your feet flat on the bench, on the floor
wherever you are.
And for this exercise, what I want you to do, is I want you to bring one knee up to your chest, and tighten up and blow out when you bring the knee up and then let it go.
And then you’re gonna tighten up your muscles again.
Bring the next knee up, pull it in and exhale out.
When you drop it down, you’re gonna bring an inhale, and then you’re gonna bring both up at the same time.
Exhale, tightening up the abdominal muscles, pull it in.
You should feel a nice stretch in your lower back when you do that too, and drop it down.
So you’re gonna do every round of those, 10 to 20 times. So one, two and three together, is one round, okay?
Chiropractic for Low Back Exercise 3 | Belmar, NJ
And then the last one we’re gonna do, is a good strengthening exercise, for both your core, your back and your butt, okay?
So this one, same thing.
Legs are gonna be, feet are gonna be flat on the floor.
You’re gonna start by tilting the pelvis up, and then lift your butt off the ground.
That’s gonna tighten here. It’s gonna tighten the lower back muscles, and it’s going to tighten
the abdominal muscles, and then blow the air out. Exactly.
So let’s lift up again, tilt and lift, activates the core, activates the back, and then drop it down.
So if you do that correctly, you should feel tightening in the back, in the front and in the backs of the legs.
This is a good exercise for toning as well.
So these are three great exercises that you can do for your lower back pain, to help to strengthen up your back to protect it, so that it doesn’t get worse, and to keep it strong and healthy, okay?
Hope you liked that.
