The solution to your low back pain: Chiropractic and 3 Simple Exercises!

The single greatest reason people go to the doctor is back pain. It has been recorded that because of their back pain, 80% of the population would make a visit to see some sort of healthcare specialist. As a chiropractor, I can assure you that the vast majority of the patients I see with back pain in my office are: Interested readers can find more information about them at Meier Family Chiropractic – Waukee chiropractic care.

A. In the past, they have had similar episodes of this back pain.
B. Unable to connect their pain to an injury mechanism (this is just a fancy way of saying that there is no good reason for their back to hurt).
C. In the future, there will be more episodes of back pain that will result in
Worse and more severe, unless there’s something they do about it.

In order to alleviate chronic back pain, the healthcare sector has no great solutions. This is why it is handled by so many different styles of practitioners. Chiropractors, occupational therapists, physicians of family medicine, orthopedic surgeons, physiatrists, neurosurgeons, and the list goes on.

Over the years, I’ve noticed that the easiest way to handle Chronic Low Back Pain is not to get it. Maintaining low back and hip stability, alignment and power is the safest way to do so. I use different manual therapies in my workplace, such as spinal manipulation (Chiropractic Adjustments), soft tissue exercises (think highly advanced massage therapy), and different kinds of stretches to great effect in order to improve mobility and spinal alignment. Relevant activities done by you at home on a daily basis are the real key, however, to preserving the mobility and alignment that is accomplished in the workplace. My favorites for holding the low back/ hip complex solid are the following three exercises.

1. Squats – Start with your feet and your toes slightly pointing out about shoulder width apart. By shifting your ass back and down while hanging forward at the waist, start the movement (do not round your back). When I go down, I like to shift my hands parallel to the floor. Squat down as tightly as possible. If you look down, you have a clear idea that you are performing this exercise right, while your knees are in line or slightly behind your toes at the bottom of the squat. Back to standing up. Repeat 20 or thirty times.

2. Lunges- Begin this movement about 6-8 inches apart, standing on your feet. With your right foot, step forward (take a big step), and lower yourself so that your left knee almost reaches the floor. Make sure your back is straight and at the waist that you are not bent over. Often, make sure your knee is in-line with your toes’ end or slightly behind them. Stand up next, and then return your right foot to where you started. On the opposite leg, repeat the exercise. On each leg, do 10-15.

3. 1-leg Romanian Dead Lift-Place a 10-20 pound dumbbell or Kettlebell on the floor and stand right in front of you with it. On one foot, stand. In order to pick up the weight with your opposite hand, lean over (at the waist with a flat back and abs held tight). With the weight, stand up. Bend over to get the weight back (from the waist with a flat back and abs held tight). Skip the weight if this is too hard for you and just try rubbing your toe or your knee. Just make sure your lower back stays flat and that your abdominals are kept close. 10-15 times to loop. Do 10-15 reps on the other leg.

It’s that. If you can perform these exercises properly and do them on a daily basis (3-5 days a week), it would be difficult to find your address for chronic low-back pain. I have found that my patients usually manage to remain pretty pain-free by combining these activities with routine but infrequent chiropractic care. The more often you do the exercises, of course, the more “infrequent” your chiropractic therapy will be.