Exercise

Get the Best Exercise Tips and Suggestions in Arlington, VA

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Keep Your Body Healthy and Strong

In the management of low back pain, it is important that the chiropractor blend a combination of chiropractic care with recommended cardiovascular and strengthening exercises. 

Consultations with the patient's primary care physician must be done before the fitness-promoting activities begin. 

In combination with chiropractic care, exercise provides a variety of benefits. It keeps the muscles in proper tone, promotes circulation, and even helps with digestion. 

Even something as simple as walking can be extremely helpful.

Learn more exercise tips from Jefferson Spine and Injury Center.

 

Exercises for Low-Back Pain

Regular exercises to restore the strength of your low back and a gradual return to everyday activities are important for your full recovery, especially after an injury, fall or auto accident.

Below are some basic suggested low back pain exercises and stretches to follow.

 

Ankle Pumps

Lie on your back. Move ankles up and down. Repeat 10 times.

Ankle Pumps
 

Heel Slides

Lie on your back. Slowly bend and straighten the knee. Repeat 10 times.

Heel Slides
 

Abdominal Contraction

Lie on your back with knees bent and hands resting below ribs. Tighten abdominal muscles to squeeze ribs down toward back. Be sure not to hold breath.

Hold 5 seconds. Relax. Repeat 10 times.

Abdominal Contraction
 

Wall Squats

Stand with back leaning against wall. Walk feet 12 inches in front of body. Keep abdominal muscles tight while slowly bending both knees 45 degrees. Hold 5 seconds. Slowly return to upright position. Repeat 10 times.

Wall Squats
 

Heel Raises

Stand with weight even on both feet. Slowly raise heels up and down. Repeat 10 times.

Heel Raises
 

Straight Leg Raises

Lie on your back with one leg straight and one knee bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat 10 times.

Straight Leg Raises
 

Single Knee to Chest Stretch

Lie on your back with both knees bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5 times on each side.

Single Knee to Chest Stretch
 

Hamstring Stretch

Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.

Hamstring Stretch
 

Lumbar Stabilization Exercises With Swiss Ball

Abdominal muscles must remain contracted during each exercise. See "Abdominal Contraction" exercise from the initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.

Lie on your back with knees bent and calves resting on the ball.
1. Slowly raise arm overhead and lower arm, alternating right and left sides.
2. Slowly straighten one knee and relax, alternating right and left sides.
3. Slowly straighten one knee and raise the opposite arm overhead. Alternate opposite arms and legs.
4. Slowly "walk" ball forward and backward with legs.

Lumbar Stabilization Exercises With Swiss Ball

Sitting on the ball with hips and knees bent 90 degrees and feet resting on the floor.


1. Slowly raise an arm overhead and lower arm, alternating right and left sides.
2. Slowly raise and lower heel, alternating right and left sides.
3. Slowly raise one heel and raise opposite arm over head. Alternate opposite arm and heel.
4. Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.

best exercises

Standing with the ball between your low back and wall.
1. Slowly bend knees 45 to 90 degrees. Hold 5 seconds. Straighten knees.
2. Slowly bend knees 45 to 90 degrees while raising both arms overhead.

chiropractic exercise in arlington virginia

Lie on your stomach over the ball.
1. Slowly raise alternate arms overhead.
2. Slowly raise alternate legs 2 to 4 inches off of the floor.
3. Combine 1 and 2, alternating opposite arms and legs.
4. Bend one knee. Slowly lift this leg up, alternating right and left legs.
Be careful not to arch your low back!

Arlington Va Exercise Guide