We often underestimate the importance of taking care of our backs. Keeping your spine healthy is critical to maintaining optimal health. A chiropractor typically recommends aerobic or aquatic exercises to strengthen the spine and promote long-term wellness.
Low-impact aerobic exercises are included in many chiropractic care plans. Low-impact movement doesn’t place too much strain on spinal structures. Instead, it relaxes stiff muscles and enhances circulation to support spinal vertebrae and surrounding soft tissues. Back pain sufferers who exercise experience fewer episodes of discomfort. When pain does occur, it’s less intense that it would be without moderate physical activity. Exercise also contributes to weight loss, which leads to less strain on the back.
Walking regularly strengthens core muscles that hold your back upright. If you’re in pain, a chiropractor may recommend stretching beforehand to get your muscles and joints ready to move. If you’re not used to walking, you may need to take an easy five-minute walk before stretching to get those muscles warmed up. Most practitioners suggest walking as much as your body can tolerate. You can reap maximum health benefits with sessions of at least 30 minutes, 3 or 4 times a week.
Aquatic therapy provides back support by minimizing the downward pull of gravity, reducing stress on muscles and joints. Water therapy usually takes place in a warm pool, which many people find soothing. Some exercise programs are designed just to mitigate back pain. Aquatic exercise strengthens core muscle groups and reduces the risk of re-injury to the back.
Many back injuries occur because of lifting weights incorrectly. Workout enthusiasts who don’t maintain proper form can end up with muscle strains, disc injuries, and joint issues. Following a few rules can help you avoid pain. Bend at the hips, not the back and keep your chest forward. Keep shoulders and hips aligned. Additionally, holding the weights close to your body rather than at arm’s length can prevent musculoskeletal injuries.
A chiropractor can help you adjust your exercise program according to your unique needs and health goals.