Cobra. Helps work on flexibility of the low back and helps hydrate/replenish the fluid in the disc spaces. Press up and hold for a 1-2 count, then rest back down to starting point. Repeat.
Hip Bridge. Helps work on strength of the glutes and hamstrings. The stronger our glutes and hamstrings, the better support for our low back. Drive hips up and hold for a 1-2 count, then rest back down to starting point. Repeat.
Bird Dog. Helps work on balance and coordination of the spine/core. The stronger our core and the better coordination we have, the better support for our low back. Opposite arm and opposite leg simultaneously out, at the same time keeping the spine flat, move under control and hold for a 1-2 count, then rest back down to starting point. Repeat.
Consistent daily action steps is key to great results. That being said, I wanted to share some of the low back exercises I would recommend to work on at home to improve your strength, flexibility, and coordination in between your Chiropractic Adjustments. I would aim for at least 3-4 days a week of adding these to your routine, aiming for 10-20 reps of each exercise.
The combination of posture, alignment, and rehab exercises is a great game plan to manage your stress and tension and keep the health of your spine in great shape. By doing so you will have more energy, feel consistently better, and help snowball your health decisions in the right direction.
*Another great tip to manage your postural stress and tension is to change positions every 1 hour. Get up and move, go to the bathroom, get a drink of water, lay down and stretch for 5 minutes. Something to ask your body to change postures often; we are not designed to sit stationary for prolonged times*.
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