In our fast pace society, we want quick fixes to our problems. Unfortunately, your health isn’t a quick fix. This includes your spinal health. While a chiropractic adjustment can decrease the back pain immediately, you need to work hard to make your chiropractic adjustments last. An experienced chiropractor can suggest a range of therapies for long-term success.

Strengthen Your Core

A healthy spine begins with a strong core. The muscles and bones in your back work less when you have a strong core to support your spine. You relieve back strain and dependency of supporting muscles.

There are simple exercises to strengthen your core. The following are two exercises that can help. Speak with your doctor before starting any exercise program.

The Bridge

1. Lay flat on your back with your feet on the floor, arms on the floor beside you and your knees shoulder width apart and bent.
2. Slowly, with control, lift your hips off the floor while keeping your shoulders flat on the ground as you inhale.
3. When your body is a straight line from shoulders to knees, hold that position for about 5 seconds, breathing deeply.
4. Slowly, with control, lower your hips to the floor again without moving your shoulders as you exhale.
5. Repeat for 3 sets of 10 reps.

Planks

1. Starting facedown with your legs closed and extended straight behind you, prop yourself up on your toes and your elbows with your forearm flat against the floor. If it helps, you can clasp your hands together.
2. Focus on tightening your core muscles and keeping your body in a straight line from your head to your feet.
3. Hold this position for 60 seconds, or as long as you can. If you struggle to hold it for a minute at first, work your way up in 10 second increments.
4. If you struggle to do the plank at first, begin by placing your knees on the ground instead of your feet until you build up enough back strength to straighten your legs.

Stretch

Stretching is an essential component to joint health. When muscles are tight or tense, stretching can dramatically improve your mobility. Stretching also increases circulation, allowing more blood flow to the body. If you are suffering from joint pain and receiving regular chiropractic care, stretching can help improve your condition. Different stretches will be more beneficial for your joint issue. A chiropractor can help determine what stretches are best for your body. The following are among some of the most popular stretches for chiropractic care:

The Forward and Back Neck Tilt

1. Start with the head facing forward and the back straight.
2. Next, lower the chin toward the chest. Hold this position for 15-30 seconds. Relax and slowly lift the head back up.
3. From your start position, begin to tilt the chin toward the ceiling, bringing the base of the skull toward the back. Hold for 15 seconds.
4. Relax and return to the start position. Repeat the set several times daily.

Side to Side Neck Tilt

1. Start with the head facing forward and the back straight.
2. Gently tilt the head toward the right shoulder. Try to make your ear touch your shoulder, but do not raise your shoulder. Stop when you feel the stretch.
3. Hold this position for 5-10 seconds. Return to the start position.
4. Repeat on the left side.
5. That’s one set.
6. Work your way up to 10 sets.

The Cat Cow Stretch

1. Start on all fours with the knees square under the hips and the wrists directly under the shoulders.
2. Spread your fingers and distribute weight evenly throughout your hands to avoid placing too much pressure on the wrists.
3. Inhale deeply and dip your stomach down to the ground while bringing your face up. Try to lift your tailbone towards the ceiling. This is the cow stretch.
4. Now, exhale and round your spine, tucking in your pelvis and arching your back like a cat. Bring the chin towards the chest.
5. Repeat 5 to 7 times.

The Lunging Hip Flexor Stretch

1. Start by kneeling on the right knee. Take a wide step with the left foot and place it flat in front of you.
2. Next, lean forward slowly. Bring your hips toward the floor. Tighten the buttocks to allow a deeper stretch.
3. For an even deeper stretch, try to lower your hips even further. Remember to keep your lower back in alignment to prevent injury.

Chiropractic adjustments can be life changing. To be most effective, you will need to make lifestyle changes. In this article, we listed a few stretches and core exercises to get you started. Speak with your chiropractor to determine what exercises are best for your body. Dr. Funk Chiropractic in Roseville, California provides high-quality chiropractic services to help you feel pain free. We can develop a chiropractic treatment plan for long-term success. Contact us today!