Beat Back Pain by Strengthening Your Core

At Kosak Chiropractic in Fairfield, CA, we find that the majority of our patients with back pain lack core stability. A weak core can increase the risk of disc bulges and nerve damage. There are numerous exercises that can be done, even in the comfort of your own home with little to no equipment needed, to steadily build your core, relieve back pain, and ultimately prevent future back pain.

Some core-building exercises include:

- Plank

- Clamshell

- Bird Dog

- Glute Bridge Single-Leg Progression

- Pelvic Tilt/Glute Bridge

- Side Plank

- Tabletop Leg Press

- Superman

- Dead Bug

- Cat Stretches

- Reverse/Forward Lunge

These exercises can also help with balance, function, stability, and limit the chances of getting seriously injured. Your Fairfield chiropractors want to inform patients with new knowledge about their back pain and how they can treat it with an at-home regimen on days when they do not come into the office. However, it is important to remember that if any of these exercises increase pain, numbness, or weakness, you should immediately stop doing them and speak to your chiropractor.

Do you have any questions or concerns? We are happy to help. Kosak Chiropractic is located on 1252 Travis Blvd., Suite G, in Fairfield, CA 94533. For more information or to schedule an appointment, please visit kosakchiropractic.com or call us at 707-426-1111.

 

Warm-Ups and Cooldowns

Kosak Chiropractic in Fairfield is dedicated to helping our patients maintain a healthy lifestyle. One of the key elements to preventing misalignments in joints is keeping them supported with strong, flexible muscles. But if exercise is done improperly, a patient will be at greater risk for strains and sprains, which is why we wanted to remind our patients of the importance of warm-ups and cool-downs.

“Warm-ups” are meant to increase blood flow to muscles, making them less likely to tear when stretched. The way this is accomplished is through “dynamic stretches,” those that keep the body in motion while heart rate increases. Many wellness practitioners favor yoga for this reason, but other effective exercises include arm circles, lunges, leg swings, hip circles, and butt kicks.

A warm-up should last for at least five minutes. The main part of a person’s exercise regimen should last for at least twenty minutes, and a cool-down should also be done for five minutes. Static stretches, in which a person holds a pose for about half a minute, are more appropriate for the cool-down period. Athletes often design their warm-ups to target the part of their body they’re working on that day, and everybody should try to vary their routine to avoid overuse and ensure their entire body is being cared for.

Kosak Chiropractic is located at 1252 Travis Blvd., Suite G, Fairfield, CA, 94533. To schedule an appointment, visit Kosak Chiropractic online or call 707-426-1111.