Chiropractor-Approved Exercises for Lower Back Pain
Lower back pain is more common than you might think. According to the World Health Organization (WHO), around 619 million people worldwide struggled with it in 2020, and that number is expected to reach 843 million by 2050. Everyday tasks like bending down, sitting comfortably, or even getting a full night’s rest can feel impossible when lower back pain takes over.
That’s where chiropractic therapy comes in. This approach helps relieve tension, restore movement, and support the body’s natural ability to heal. While chiropractic treatment is known for spinal adjustments, exercises play an equally important role in strengthening the lower back and preventing future discomfort.
In this post, we’ll cover chiropractor-approved exercises designed to ease lower back pain, improve flexibility, and help you move freely again.
Chiropractor-approved exercises for managing lower back pain
Chiropractic therapy isn’t just about spinal adjustments—it also includes exercises designed to strengthen the body and improve mobility. When combined with regular chiropractic treatment, these exercises create a well-rounded approach to managing lower back pain. Strengthening the muscles, improving flexibility, and reducing stiffness all contribute to long-term pain relief and better spinal health.
The benefits of such exercises include:
1. Gentle movements
Lower back pain often leads to stiffness and discomfort that make even simple movements challenging. Incorporating gentle movements that improve flexibility can help loosen tight muscles and increase mobility without adding strain. Chiropractors recommend slow, controlled exercises that allow the body to move naturally, reducing the risk of injury while promoting better posture. These movements are an essential part of chiropractic therapy, as they support spinal alignment and improve overall function.
2. Core activation
A strong core is essential for maintaining spinal stability and preventing further strain on the lower back. Engaging in core activation helps stabilize the lower back by strengthening the muscles that support the spine. Chiropractors often emphasize core exercises in chiropractic treatment because they reduce pressure on the lower back, improve balance, and enhance overall movement. Without a stable core, everyday activities like bending, lifting, or even sitting for long periods can lead to discomfort or recurring pain.
3. Low resistance training
Building strength doesn’t always require heavy lifting. Using low-resistance exercises, such as light weights or resistance bands allows patients to strengthen their lower back muscles safely. Chiropractors recommend this approach because it increases endurance, improves muscle function, and enhances recovery without overloading the spine.
Regularly performing these exercises enhances the benefits of chiropractic therapy, allowing patients to regain mobility, reduce discomfort, and prevent recurring pain.
Understanding the connection between chiropractic care and therapeutic exercises
Chiropractic care and therapeutic exercises work together to provide a natural and effective way to manage lower back pain. Targeted exercises help maintain these corrections and prevent future discomfort. Both play a crucial role in improving mobility, reducing pain, and promoting long-term spinal health.
The role of chiro care
This involves adjustments and spinal manipulations designed to realign the spine and improve overall function. One of its main goals is to correct subluxation, which occurs when vertebrae become misaligned, potentially leading to nerve compression, inflammation, and restricted movement. Addressing these misalignments can help alleviate pain, enhance flexibility, and prevent lower back pain from worsening over time.
Aside from spinal adjustments, chiropractic care also promotes:
- Enhanced blood circulation – Proper spinal alignment improves blood flow, ensuring that muscles and tissues receive the oxygen and nutrients needed for healing.
- Improved biomechanics – Adjustments enhance movement efficiency, reducing unnecessary strain on the spine and surrounding muscles.
The role of exercises
Chiropractic adjustments are effective, but keeping the spine aligned requires regular movement and strengthening exercises. Therapeutic exercises focus on:
- Maintaining spinal alignment and preventing future pain episodes – Strengthening the muscles that support the spine reduces the chances of misalignments returning.
- Improving the range of motion – Targeted movements help increase flexibility, allowing the spine to move freely without stiffness.
- Supporting proper posture and spinal alignment – Strengthening postural muscles ensures that the body maintains a neutral spine position throughout the day.
Exercises for low back pain
Incorporating targeted exercises alongside chiropractic therapy can help relieve and prevent lower back pain. Here are four chiropractor-approved exercises to strengthen the back and improve mobility:
Pelvic tilts
This exercise strengthens the core and stabilizes the spine.
- Lie on your back, knees bent, feet flat.
- Tighten your core, pressing your lower back to the floor.
- Hold for a few seconds, then release.
- Repeat 10-15 times.
Bird-Dog
Improves balance and supports spinal alignment.
- Start on all fours.
- Extend your right arm and left leg, keeping them parallel to the floor.
- Hold, then switch sides.
- Perform 10 reps per side.
Cat-Cow Stretch
Enhances flexibility and reduces tension.
- Begin on all fours.
- Arch your back (cow), then round it (cat).
- Repeat 10 times.
Glute Bridges
Strengthens the lower back and glutes.
- Lie on your back, knees bent, feet hip-width apart.
- Lift your hips, forming a straight line from shoulders to knees.
- Hold, then lower.
- Repeat 10-15 times.
Regularly practicing these exercises alongside chiropractic treatment can support spinal health, relieve discomfort, and prevent future pain.
Move better, Feel better — Chiropractic care can help
Lower back pain can make even the simplest tasks feel difficult, but it doesn’t have to be that way. Chiropractic therapy and targeted exercises work together to ease pain, improve movement, and keep your spine strong. Making these small changes now can help you stay active and prevent future discomfort.
At Posture Perfect Chiropractic, we’re here to help you take that next step toward feeling better. Whether you need relief or just want to keep your back in top shape, our experienced Chiropractor is ready to support you.
Are you a new patient? Visit our new patient portal and let’s get you moving again.
Frequently Asked Questions
Yes, chiropractic therapy is considered an effective treatment for lower back pain. Spinal manipulation, a common chiropractic technique, has been shown to relieve pain and improve function in individuals with acute lower back pain.
The duration of chiropractic treatment for lower back pain varies depending on factors such as the severity and duration of the pain, as well as individual patient responses. Generally, patients may begin to experience relief after a few sessions, but a typical treatment plan might span several weeks.
Engaging in exercise two to three times a week is effective in preventing lower back pain. Regular movement strengthens the muscles supporting the spine, improves flexibility, and reduces the likelihood of future discomfort.
