The Best Chiropractic Back Exercises You Need to Try Today

Last Updated on January 24, 2024 by Dr. Tiffany Egan

As a chiropractor and someone who has personally struggled with back pain in the past, I understand the frustration and limitations it can cause in your daily life. That’s why I want to share with you the ultimate chiropractic back exercises that have helped me and countless others find relief and improve our overall back health.

Understanding the importance of a strong and healthy back

A strong and healthy back is the foundation for a pain-free and active lifestyle. Many people underestimate the importance of maintaining a strong back until they experience back pain themselves. 

Your back muscles play a crucial role in supporting your spine and maintaining proper posture. When these muscles are weak or imbalanced, it can lead to poor posture, muscle strains, and even chronic pain.

Common causes of back pain and how chiropractic exercises can help

Back pain can have various causes, including poor posture, muscle imbalances, herniated discs, and even stress. Chiropractic exercises specifically target the underlying issues that contribute to back pain. 

By focusing on improving spinal alignment, strengthening the core muscles, and increasing flexibility, chiropractic back exercises are a great way to help alleviate pain, restore proper function, and prevent future injuries.

Key principles of chiropractic back exercises

Chiropractic back exercises are based on a few key principles that guide their effectiveness. 

Firstly, chiropractic exercise aims to restore proper spinal alignment and mobility by complimenting your chiropractic adjustments. This is achieved through simple exercises that gently stretch and strengthen the muscles surrounding the spine. 

Secondly, chiropractic exercises focus on improving core strength and stability. A strong core helps support the spine, reduce lower back pain and maintain good posture. 

Lastly, these exercises promote flexibility and range of motion to prevent stiffness and increase overall functional movement.

For some people, Spine decompression exercises are very beneficial to help with stiffness.

Preparing your body for chiropractic exercises

Before diving into chiropractic back exercises, it’s important to properly warm up your body to prevent injuries. 

Start with a few minutes of light cardio, such as walking or cycling, to get your blood flowing and increase muscle temperature. 

Follow this with dynamic stretches that target the muscles of your back, hips, and legs. 

These stretches should be gentle and should not cause any pain. By preparing your body in this way, you’ll enhance the effectiveness of the following chiropractic exercises.

Top chiropractic back exercises for pain relief and prevention

1. Cat-Camel Stretch: Start on your hands and knees, with your back parallel to the ground. Slowly arch your back upward, dropping your head down towards your chest. Then, reverse the movement by lowering your stomach towards the ground and lifting your head up towards the ceiling. Be mindful of any neck pain or discomfort. Repeat this fluid motion for a few minutes to stretch and mobilize your spine.
2. Child’s Pose: First thing, begin on your hands and knees, then sit back on your heels with your knees apart. Slowly lower your upper body down towards the ground, extending your arms in front of you. Allow your forehead to rest on the mat or floor. This gentle stretch targets the muscles of your lumbar spine and can provide relief from tension and tightness.
3. Bird Dog: Start position in a tabletop, with your hands directly beneath your shoulders and your knees beneath your hips. Extend your right arm forward and your left leg backward, keeping your spine in a neutral position. Hold for a few seconds, then return to the starting position. Repeat on the opposite side. This exercise strengthens your core and improves balance.

Advanced chiropractic back exercises for strength and flexibility

Once you’ve mastered the basic chiropractic back exercises, you can progress to more advanced movements that challenge your strength and flexibility. These exercises should only be attempted once you have a solid foundation and are pain-free.

1. Bridge Pose: Lie on your back with your knees bent and your feet flat on the ground. Slowly lift your hips off the ground, pressing through your heels and engaging your glutes. Hold this position for a few seconds, then lower your hips back down. The bridge pose strengthens your leg muscles (glutes, hamstrings, and lower back muscles).
2. Superman: Lie face down on a mat or comfortable surface. Extend your arms forward and your legs straight behind you. Simultaneously lift your arms, chest, and legs off the ground, engaging your back muscles by squeezing your shoulder blades. Hold this position for a few seconds, then lower back down. The Superman exercise targets the muscles of your upper and lower back, promoting strength and stability.
3. Pilates Swimming: Lie face down on a mat, extending your arms forward and your legs straight behind you. Lift your right arm and left leg off the ground, then switch to lift your left arm and right leg. Continue alternating for a few minutes, as if you were swimming. This exercise challenges your core stability and promotes back strength and flexibility.

Tips for incorporating chiropractic exercises into your daily routine

To maximize the benefits of chiropractic exercises, it’s important to incorporate them into your daily routine. Here are a few tips to help you stay consistent and make these exercises a regular part of your life:

1. Set aside dedicated time: Schedule specific times in your day to focus on your chiropractic exercises. This could be in the morning before work, during your lunch break, or in the evening before bed. Consistency is key.
2. Start small and gradually increase: If you’re new to chiropractic exercises, start with just a few minutes of regular stretching each day and gradually increase the duration and intensity (number of repetitions) as you become more comfortable and stronger.
3. Stay hydrated: There is a direct correlation between joint pain and dehydration.
4. Listen to your body: Pay attention to how your body feels during and after each exercise. If something causes pain or discomfort, modify the movement or seek guidance from a chiropractor or fitness professional.

If you are feeling any tightness or discomfort in your neck as well, check out these chiropractic neck exercises and tech neck exercises.

Additional resources for learning more about chiropractic back exercises

If you’re interested in learning more about chiropractic back exercises and how they can benefit your overall back health, here are some additional resources to explore:

• Books: “The Back Pain Bible” by Christopher Kidawski and “The 7-Minute Back Pain Solution” by Dr. Gerard Girasole and Cara Hartman provide valuable insights and at-home exercises specifically for back pain relief.
• Online videos: Websites like YouTube offer a wide range of simple stretching exercise videos that you can follow along with in the comfort of your own home for FREE.
• Chiropractic care: Consulting with a chiropractor for professional help is the best way to provide personalized guidance and spinal exercises tailored to your specific needs and goals. Chiropractic treatment aims at focusing on the health of your back by aligning your spine and balancing your nervous system.

Conclusion: Taking control of your back health with chiropractic exercises

Back pain can be a debilitating condition that affects your quality of life. By incorporating chiropractic back exercises into your daily routine, you can take control of your back health and experience relief from pain and discomfort. Remember to start slowly, listen to your body, and seek guidance if needed. 

With consistent effort and the right chiropractic stretches and exercises, you can strengthen your back, improve your posture, and enjoy a pain-free life. So why wait? Start incorporating these chiropractic back exercises today and reap the benefits for years to come.

If you’re ready to take control of your back health, start incorporating these chiropractic back exercises into your daily routine today. Remember to consult with a healthcare professional if you have any underlying medical conditions or concerns. Your back will thank you!