Strengthen Your Back & Reduce Back Pain

by | Jun 10, 2022

We have patients come in and complain about their back pain all the time. In fact, it is one of the most common treatments we do around here – and millions of other Americans are dealing with it, too.


It doesn’t take much to tweak your back, and trying to complete daily chores or live with back pain can seem nearly impossible most days. A strong back is a happy back – and knowing what back exercises will help strengthen your lower back can help with lower back pain for most people. What a relief! (Literally…) 


Must-Do Moves – The Top 6 Core Exercises to Tone Your Middle and Strengthen Your Back!

#1: Planks – Starting in a push-up position, bend your arms and support your body with your forearms as you bend your knees. Keep your hips, legs and torso in a straight line. Then, tighten your abdominal and glute muscles. Lower the buttocks to the ground and rest for a few seconds. Pay attention to your form.

#2: Bird Dog – Get on all fours, keep your spine flat in a neutral position, engage those core muscles and slowly reach forward with your right arm and extend your left arm behind you. Hold for one breath, return to the starting position and repeat the exercise with the other side.

#3: Mad Cat – Some people refer to this one as Mad Cat and it is easy to see why. Position yourself with your hands and knees on the floor. Pull your belly button up towards the sky. Slowly curl your back through this exercise and dig deep into your core. Hold the position for a big breath, tighten your abs and drop your chest towards the floor. Lift your head slightly. Repeat!

#4: Crunches – Traditional crunches are one of the most common exercises when it comes to strengthening and engaging your core. You can simplify by propping your calves on a chair or coffee table. Cross your arms and lift your shoulders off the floor, but keep your lower back flat. If this feels too difficult, hold your arms out in front of you. This makes the exercise a little easier for your abs – and your back!

#5: Bridge Pose – Lie on your back with your knees bent at a 90 degree angle. Keep your feet flat on the floor. Engage the muscles of your core and lift your bottom off the ground. Don’t force your belly up too much – just keep the natural curve of your spine. If this feels ok, you can try lifting and extending one foot off the floor and maintaining a straight leg. Return to the position and switch legs.

#6: Knee-to-chest Stretches – Doing a knee-to-chest stretch can help elongate the lower back, relieving tension and pain. Lie on the floor on your back. Bend the knees, but keep both feet flat on the floor. Use your hands to pull one knee in towards your chest. Hold it there for five seconds, keeping your core muscles engaged and press your spine into the floor. Once back in the starting position, repeat this move with your opposite leg. Repeat 2-3 times with each leg about twice per day.

Chiropractor Treatment and Back Pain Relief in Chandler, AZ

Weak muscles, especially those in your core and pelvis, can sometimes lead to back pain or injury. Continue to do these exercises to strengthen your back and we will continue to work on your lower back pain in the office during your back treatments, too! These are just some of the most common and easiest exercises to help reduce lower back pain.


Our chiropractic treatment goes beyond office visits. We want to provide you with exercises and routines to help guide you to a stronger and healthier body so you can live your life to the fullest – with less pain! Living a healthy lifestyle is the best way to prevent low back pain. In addition, minimizing weight gain, doing exercises to strengthen your back, and avoiding risky activities will help minimize low back pain as you age.


In need of pain management for your back? Give us a call and schedule an appointment today. We’re happy to help!

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