The work-from-home life has led to many people seeking a chiropractic adjustment in Denver.
People move even less at home than they do at an office adding to the issues of a sedentary lifestyle. This weakens the back and makes it vulnerable to aches. You can prevent it with a well-planned workout routine.
Contrary to popular belief, regular exercising does not cause backache but helps you prevent it. Workout helps you build body strength and flexibility, which helps your back take some strain.
These days, chiropractors recommend against complete bed rest unless needed. They tend to recommend light exercises to help you recover.
You don’t even have to hit the gym if you feel uncomfortable with it. You can incorporate the following home exercises into your fitness routine. Consult a fitness trainer to get the steps right to maximize your gains.
Plank
Plank is one of those exercises that are both simple and tough. Its steps are simple but it takes a lot of effort. It’s great for your core, hamstrings, glutes, back and glutes.
You start on your abdomen, with your elbows below the shoulders and forearms on the floor. Stretch your legs while resting on the balls of your feet. Lift your hips and thighs from the floor to make your body parallel to the ground. Tuck your pelvis and prevent the lower back from sagging to keep your back straight.
In another version, you start on all fours with your hands a shoulder-width apart and elbows slightly bent. Stretch your legs back and rest on the balls of your feet to create a diagonal line with your body.
Beginners should try to hold the pose for thirty seconds. You can extend the duration as you get used to it.
Superman
Superman is great for the back extensors, the muscles that run along and support your spine and pelvic bones.
You start by lying on your abdomen with your arms stretched in the front and legs stretched back flat on the ground. Raise your hands and feet upwards while facing forward like the Man of Steel. Hold it for as long as you can before resting.
Lying Lateral Leg Lifts
Lying lateral leg lifts are good at strengthening hip abductor muscles responsible for supporting the pelvis and back.
This exercise starts with you on your side with your legs together. Bend the lower leg slightly and draw your belly button in to engage your core muscles. Raise the top leg up for two seconds, keeping it straight and stretched out. Return to the straight position before repeating a few times. Turn to the other side and repeat the steps with your other leg.
Bridges
Bridges work the largest muscles in the buttocks, which help with bending into a squat.
Lie on your back with your knees bent and feet flat on the floor a hip-width apart. Press your feet to the ground and your arms at your sides. Raise your buttocks while pressing your shoulders to the ground. Lower your buttocks to the ground and rest before repeating.
You can take the support of a cushion or your arms to hold the bridge position up. You can also extend one or both of your legs in this position to stretch the lower back.
Cat-Cow Stretch
The cat-cow stretch is great for reducing the tension in your lower back and core muscles while improving flexibility.
Get on your hands and knees with the latter hip-width apart. Arch your body up and lower your head to go into the cat pose. Hold this pose for five to ten seconds before returning to the starting position. Raise your head and arch your body towards the ground to go into the cow pose. Maintain it for a few seconds before returning to the starting pose.
These are just some exercises you can include in your daily routine. It’s best to try different types of exercises to work different muscles. You can consult a practitioner of functional medicine in Denver if you suffer chronic or recurring backaches.