To decrease back pain, you need to use multiple relief methods, including strengthening your core and the muscles that surround the spine. Luckily, you can tone these areas with just a few moves a day. Here’s how to get started. 

A Guide to Exercises for Decreasing Back Pain 

1.  Planks

Lie face down on the ground and place your elbows on your sides. Next, tighten your stomach muscles and raise the body, keeping it elevated for at least 10 seconds. Most importantly, keep the core tight throughout the process to protect the back. Do three sets when you’re first starting out, and then hold for longer as you progress.

2. Bridges

This exercise supports your gluteus maximus, which is one of the largest muscles in the body; it protects your lower back and helps you move the hips. To do this exercise, lie on a mat with the knees bent. Next, elevate your buttocks until there’s a straight line between your knees and shoulders. Finally, squeeze the butt, hold for 10 seconds at a time, and then lower your body back to the ground. Repeat this 10 times and then rest for a minute before starting the next set. 

3. Seated Rotational Stretches

If you spend a lot of time in the office, this one is particularly useful. It strengthens the core and stretches the back while reducing pain. 

Start by sitting on a chair, placing your feet on the ground. Next, twist your core to the left; make sure the spine stays tall throughout the exercise. Finally, put the hands on the back of the head, clasping them together, and then hold for 10 seconds. Repeat this move on each side three to four times. 

Are you struggling with back pain? Contact the chiropractors at North Pole Chiropractic. Serving Interior Alaska, they’ve been working with patients throughout the region since 2001. In addition to helping you strengthen your muscles, they will adjust and realign the spine, reducing chronic pain. They’ll also recommend exercises and stretches to perform daily. Call (907) 488-1885 to schedule a consultation, and visit them online for more information on their treatments.