3 at Home Corrective Exercises to Relieve Back Pain

Back exercises can help you strengthen your core muscles and reduce your back pain. We recommend starting with five repetitions of each exercise and working your way up to 10 to 15 repetitions.

Birddog

Position yourself on your hands and knees on the floor. Raise one arm and the opposite leg until they are in-line with your back. Hold this position for five seconds before lowering your arm and leg to the floor. Raise your other arm and leg off the floor, and you have performed one repetition. This exercise strengthens the back muscles, hips and gluts.

Floor Leg Lifts

Lay on the floor on your back with your legs out in front of you. Place your arms at your sides. Bend one leg and put your foot flat on the floor. Raise the other leg about 10 to 12 inches off the floor. Hold for five seconds before lowering your leg and switching to the other leg. Raising and lowering each leg is considered one repetition.

Chair Squats

Chair squats strengthen the gluts, quadriceps and core muscles. Place a chair behind you and step about six inches forward. The goal is to be able to squat into the chair with your butt only touching the last few inches of the chair seat. Once you are in position, squat down until the edge of your butt touches the chair. Then, return yourself to a standing position. This is one repetition.

Chair Lunges

Stand behind and to the side of a chair. Place one hand on the back of the chair to stabilize yourself, but do not lean on the back of the chair. Extend one leg behind you. Lower yourself to the ground until your rear knee touches the floor then raise yourself to the starting position. Perform at least 5 repetitions on each leg.

If you are still experiencing back pain after performing these exercises for several days, call Dr. Daniel P. Secrest, DC in our Scottsdale chiropractic office at 480-994-4411.