Chiropractic treatment: exercises to help back pain in the short term

Lumbago is one of the most widespread ailments that people experience, and it includes everything from low, throbbing pain to severe, crippling pain. The vertebral column, an extensively intricate body part more commonly referred to as the spine that provides support to the entire body weight could also feel pressured through poor posture, over exerting it, through injuries or disease, say osteoarthritis. I found many methods to treat back pain but exercise given by a chiropractor allows not only an instant relief but also the following effects. Chiropractic concerns the structural integrity and function of the spine whereas therapeutic involves muscle, ligament and joint competencies which includes strength, flexibility and joint mechanics and posture.

The Role of Chiropractic Care of Back Pain

Chiropractic is the science of diagnosing and treating conditions of the musculoskeletal system particularly the spine. It employs direct movements that enable the practitioner to apply pressure on the spine so as to correct postural imbalances, reduce pain, increase stability and promote efficiency of the kinetic chain. Chiropractic adjustments, or spinal manipulations, try to restore the supposed subluxation or misalignment in the spine, which could be the cause of pain, inflammation or nerve disturbances.

In this paper, we will discuss how chiropractic care should be used in conjunction with therapeutic exercises as the primary treatment for back pain. Chiropractors recommend exercises that provide for the progressive strengthening of the muscles of the back, improved posture, and effective flexibility of the spine.

If constantly suffering from backache, it is possible to get instant relief by doing certain exercises regularly.
Below are some of the exercises that the chiropractors may advise you so that you can get relief from your back pain instantly. The intent of these exercises is to help reduce muscle stiffness, increase the ability of the body to move and improve tissue repair and regeneration. Before doing any of the following exercises it is advisable that you seek the services of a chiropractor.

1. Pelvic Tilts
There is also evidence that the muscle strength of the lower back and the abdomen can be supported by dropping the pelvis back to the floor.

How to do it:

• Stand while facing the Exam Room and the back of the chair.
• Suck in your stomach then with your back kept straight, try to move your lower back nearer to the floor.
• Some are meant to stand still for around 5 seconds then let it go.
• Repeat 10-15 times.

The Benefits of the pelvic tilts are to decrease tension in the lower back and work our core muscles thus off loading the spine.

2. Cat-Cow Stretch
Dynamic stretch is intended to help enhance the flexibility of the spine and decrease any pressure in the back area.

How to do it:

• Depending upon which area has offered the worst, you must begin with your hands and your knees touching the ground on a flat surface in the form of a table top with your wrists resting underneath your shoulders and your knees directly under your hips also resting on the ground.
• Exhale as you pull your belly in and round your spine releasing your head and tailbone toward the ground (Cat position).
• Breathe out as you curve your spine backward, bring your chin towards your chest and draw your navel towards your backbone (Cat position).
• Repeat for 10-15 cycles.

;This exercise enhances mobility of the spine and may help soothe Muscle tension in ones back.

3. Knee-to-Chest Stretch

This stretch they say, is good for the lower back in that it relieves any tightness in the lumbar portion of the spine.

How to do it:

• Stand with your feet shoulder width apart and then rest on your back with your knees bending at the hip and your feet touching the ground.
• Sitting down, lift one leg up, so that it forms a 90 degree angle with the lower part of the body and hold the top of the leg with your hands.
• Keep the stretch for 20-30 seconds, slowly return the leg back to the floor.
• Repeat with the other leg.
• Do it two or three sets on each side.

This exercise is useful in relaxing muscles on the lower back and also increases flexibility.

4. Bridge Exercise

Taking your body weight off the floor like in the bridge pose exercises the glutes, lower back and abdomen which in turn supports the spine.

How to do it:

• Stand behind the patient and have them lie on their back with the knees bent and their feet planted on the floor.
• Suck your belly button back and upwards as you pull your tail bone towards the ceiling to elongate your spine and make your self into a bridge shape.
• Take about 5-10 seconds performing this move; slowly bring your hips down to the initial position.
• Repeat 10-15 times.

It also works the central muscles and the buttock muscles, which offer support to the spine and helps in healing of lower back ache.

5. Child’s Pose

This asana inspired from yoga is very good to extend the back and relieve the pressure and tension of the lower back.

How to do it:

• Some exercises begin with kneeling on your hands and legs which makes you adopt a cat-like position.
• Gradually bring down your hips down towards your heels while straightening your arms onto the mat.
• Lay your forehead on the ground and try to breathe deeply with your head and neck muscles for 30-60 seconds.
• Repeat as necessary.

It also assists in stretching the muscles and the spinal column and also calm the nervous system of the body.

6. Cobra Stretch

The Cobra stretch aims at reducing lower back stiffness or tightness along with the muscles of the chest and abdomen that work towards spinal extension.

How to do it:

• Face down on the floor your hands are positioned with palms flat on the ground directly beneath your shoulders, keep your elbows in close to your body.
• Push with your fingers against the ground to help to bear your upper part of the body off the ground with extending the backbone.
• Sustaining this posture should take between 15-30 seconds with your elbows a little bit flexed as the hips remain stable.
• Leaning with your shoulders over the bar slowly bring your chest down back to the sqush position.
• Repeat 2-3 times.

This exercise is important since it helps open the chest and pulls the lower back muscles to ease pain that comes with muscular rigidity or ill postures.

Chiropractor Supervised Exercise Regime

Manual spinal adjustment with some form of treatment by the chiropractor is a common combination of treatments usually prescribed. They are helpful in allowing patients to regain a quick mobility after an acute attack as they also help prevent further relapses. A chiropractor will typically tailor the exercise program based on the individual’s condition, taking into account factors like:

We want to know where exactly the patient feels the pain that is whether it is on the upper back, middle or lower back.

The severity of the pain

Any basic medical conditions that may be present before the lower back condition, for instance, the slipped disc, sciatica.

Abnormal positioning or mechanics, in other words, postural abnormalities or neural patterning ^{2}
The chiropractor may also instruct his or her client in ways of restoring and maintaining correct posture to minimize stress on the back during various activities.

There are other Chiropractic techniques for immediate reliefof such conditions:
However, other than exercise, chiropractors may use other methods to help ease back pain in the shortest time. These include:

• Spinal Manipulations: Movements on the spine require a delicacy in manipulation in order to correct the posture and also release pressure on nerves.
• Soft Tissue Therapy: usually through physical exertion or through a gentle rubbing or pressing of the tight muscles to facilitate relaxation, and improved blood circulation in the area.
• Heat or Ice Therapy: Heat or cold packs can be used to treat inflammation and muscle spasm reducing muscle stiffness.
• Electrical Stimulation: This therapy involves the passing an electric current through muscles and tissues to alleviate pain.

Long Term Beneficial Exercise of Chiropractic:

Some of the exercises done under chiropractic care may give instant relief while others help the spine and thus offer long-term benefits. They increase the muscle tone for the spine, improves posture and flexibility thus preventing future occurrences of back pain. Chiropractors also educate their patients on the need to stay physically as active as possible, and to perform exercises that can help to protect the spine.