If you are experiencing back pain or stiffness, contact our chiropractors at Live Aligned Family Chiropractic. We offer chiropractic care and individualized exercise programs to help you get your life back!
Your core is the center of your body, and it's essential to strengthen your abs, back, hips, and glutes to have a strong foundation. It's also been shown that having a strong core can help prevent injuries and improve posture.
At Lived Aligned Family Chiropractic, we will lead you to live healthy and pain-free lives. Improve your health naturally by incorporating the chiropractic Essentials. Discover how to find the path towards transformation and wellness through our customized services.
Why Are Core Exercises Important?
HEALTHY BACK
Low back pain can be excruciating. Most of the American population suffers from back pain. And it may be prevented by exercises recommended by trained chiropractors to strengthen the body’s core muscles. When low back pain strikes and you need relief as soon as possible, core exercises and chiropractic adjustments are beneficial.
BALANCE AND STABILITY
Your core helps to stabilize your body, which means you can stand on bumpy terrain or climb up and downstairs with ease. Core exercises lessen the risk of falling because they make it easier for people to balance their bodies when moving in any direction.
GOOD POSTURE
Poor posture can make a person look frail and insecure. It also causes prolonged stress on the spine leading to chronic pain. Good posture is essential for your well being as well as your appearance. Proper posture improves breathing ability and lessens the wear and tear on the back.
Sitting upright and positioning the neck correctly to prevent straining. Standing up straight promotes blood flow since gravity helps pull fluids down towards our feet, which is beneficial to the muscles of the legs and feet. Poor posture can affect both heart and lungs leading to respiratory and circulatory complications. To support this, poor posture leads to pain, diminished lung capacity and reduced blood circulation in the body (Maciałczyk-Paprocka et al., 2017).
CHIROPRACTIC CARE AND EXERCISE ROUTINE
The first thing to do when you feel a backache coming on is to schedule an appointment with a chiropractor. Although back pain usually resolves itself, it is worth your time to find the underlying cause, as underlying conditions, such as degeneration, get worse over time if left untreated. Talk with your chiropractor about the best course of treatment for your condition.
The most vital step in alleviating back pains is giving yourself enough recovery time before returning to strenuous activity. Enough rest leads to a faster recovery.
Dr. Charles Borgert, the head chiropractor at Live Aligned Family Chiropractic, is highly competent in designing a customized exercise plan based on your needs. An individualized plan tailored for you helps address the pain better. One of the best ways to prevent injuries and staying healthy is through regular physical activity.
SIMPLE CORE EXERCISES
You might not know this, but the core muscles are essential for supporting your back and stabilizing nearby joints. If they're too weak, you may experience lower back pain. Fortunately, there are a few exercises that will help reduce or even prevent it!
FOREARM PLANK
Forearm Plank is a great exercise to strengthen the rectus abdominis and internal/external obliques (front side of stomach muscles).
Lay on your stomach with your legs behind you, give yourself enough room to prop up by using the elbows and toes. Keep a tight belly while doing so for 60 seconds or as long as possible if this is too difficult.
SIDE PLANK
The plank exercise is a favorite for targeting the obliques. This version uses bent legs, and beginners can find this more accessible than using straight-leg planks. Once you have mastered the side plank, move on to use it with straight legs too.
Lie down on your side and prop yourself up with an elbow so your body is in a straight line. Bend both knees behind you, then hold your torso off the ground for 20-30 seconds before returning to starting position. Repeat three times or more if desired.
BRIDGE
A simple and effective way to improve posture, reduce back pain and increase hip flexibility is the following exercise. We often recommend this for patients visiting Live Aligned Family Chiropractic who want an easy first step into a lifestyle of more healthful living.
Begin by laying on the floor with both knees bent. Ensure that feet are flat. Place your hands parallel to your body, palms down. Now lift yourself so you're balancing just off of your toes - hold for 2 seconds before returning to the starting position. Perform two sets of 10 repetitions each day.
The exercises are proven, safe, and effective. However, the best option for patients experiencing back pain is to visit a chiropractor. At Live Aligned Family Chiropractic, Dr. (sp) Borgert guarantees to provide excellent, effective, and safe chiropractic care, along with specialized exercise programs for you!
Click “Schedule Appointment” to see our online scheduler and get started on your health journey today.