In addition to chiropractic care, another great way to care for your spine is intentionally stretching and strengthening your back muscles! Here are a few exercises that can help:

Side Bridge – This is a complete core exercise. Start with your body straight and knees bent. Bring your hip off of the ground, propping yourself up on your arm, for 7 seconds. Do 7-10 reps, rest, and repeat 2-3x. Complete this exercise once a day to strengthen your core muscles.

Dead Bug – Lay on your back with one leg on the floor and one leg slightly elevated off of the floor. Touch your opposite arm and elevated leg together. Switch legs and repeat.

Foundation Windmill – Start with your feet shoulder width apart, hips back, and arms extended. From the hip, swivel to the right allowing the left hand to reach the floor. Hold for 15 seconds, repeat with the other side.

Foundation Workout – Start with feet shoulder width apart. Bend at the hips keeping lumbar curve. Take hands overhead and stretch to the sky. Breathe and hold for 15 seconds. Return hands to hips. Repeat 3X.

Use these simple, daily exercises to decrease back pain by strengthening your core! Interested in learning more? I will be teaching an interactive class, “The Ultimate Low-Back Pain Class,” Thursday, June 19, at 6:00pm. Reserve your spot today.

And don’t forget that our Patient Appreciation Week is Monday, June 23 – Thursday, June 26. We will be offering free snacks, chair massages, prizes, a new-patient special, and more!




Dr. Daryl Rich, DC, CSCS