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Therapeutic Exercises For Improving Back Strength with a Chiropractor in Kent WA

While it’s important to seek out care from a chiropractor for back pain, there are some therapeutic exercises you can do on your own to strengthen your back. Below are several examples.

Knee-to-Chest Stretch

For this exercise, lie flat on your back on the floor or bed Make sure your knees are bent and your feet are flat on the floor. Grab one knee with both hands and pull it up to your chest while tightening your abdominal muscles and pressing your back to the surface and holding for five seconds. Return to the middle and do the same thing with the opposite leg. Go back to the middle and do the same thing, this time using both legs. Do this exercise twice each day.

Lower Back Rotational Stretch

For this exercise, you also need to lie on your back, making sure your knees are bent and your feet are flat on the floor. With your shoulders firmly on the floor, keep your knees bent and roll them to one side. Hold for five to 10 seconds and then return to the middle. Do the same thing on the opposite side. Do this stretch twice a day.

Cat Stretch

Get down on all fours with your hands and knees on the ground. Arch your back, drawing your abdomen upward. Slowly sage your back and stomach down toward the floor and return to the middle. Repeat the cycle two to five more times. Do this exercise twice daily.

Seated Lower Back Rotational Stretch

Get seated onto a chair or stool that has no arms. Cross the right leg over the left. Steady yourself by putting your left elbow against the outside of your right knee. Then twist and stretch to the side and hold for 10 seconds. Do the same thing on the opposite side and repeat the cycle two to four more times. Do this exercise two times each day.

Be sure to combine these exercises to strengthening your back with care from a chiropractor.