Nault Chiropractic Worcester MA Chiropractor Spinal Exercise Program

Spinal Exercise Program

Back pain is a common problem that affects millions of people every year. From chronic conditions to bad posture to traumatic accidents, there are several reasons why individuals experience back pain, and the pain itself can range from dull and achy to sharp and sudden.

At Nault Chiropractic, we understand how debilitating back pain can be, and we offer effective treatment sessions to help get you back to being pain-free. Contact us today for a consultation with certified chiropractor Dr. Stephen Nault.

In addition to our treatment sessions and pain management services, we also offer guidelines for how to treat your back pain at home. Below is an effective spinal exercise program, broken down into phases, designed to curb your pain while improving your strength and flexibility.

Kneeling Hip Hinge, Potty Squat, Single Leg Squat, and Wall Roll

Kneeling Hip Hinge

Lower yourself onto your knees on the floor, sitting straight up
Place your hands down on the tops of your thighs
Slowly slide your hands down toward your knees while lowering your top half
Keep your hips stationary while lowering, creating a hinge effect in your hips while you are lowering
Once your hands reach the tops of your knees, feel the gentle stretch in your back and move slowly back up

A woman in yoga gear squatting, hands palms together in front of chest

Potty Squat

Grip the floor with your toes
Move your feet shoulder-width apart
Brace your core and extend your arms in front of you for balance
Push your hips back and flare your knees out, dropping down toward the floor in a squat position
Drop down as far as you can, then push through your heels and slowly move back up to a standing position

A woman in workout gear standing on her right foot, knee slightly bent, left leg straight, arms stretched forward

Single Leg Squat

Stand on your left leg with your right foot out in front of you, with your toes pointed to the ceiling
With your knees slightly bent, stand tall
With your left knee over your ankle, lower down into a squat position
Extend your hands in front of you for balance, then push into your heels to come back up
Alternate legs and repeat

A woman in yoga gear standing, slightly bent over, head and arms dropped down

Wall Roll

Stand with your back against the wall
Move your toes 6-8 inches apart or whatever is comfortable
Keep the top of your head to your tailbone flat against the wall and your shoulders back
Take a few breaths, lengthening your spine with your abdominal muscles drawn in
Start at the top of your head and and roll down from the fall slowly, one bone at a time.
When you feel a spot that has tension or pain, hold your position in a stretch, letting your arms dangle.
Roll down as far as you are comfortable, keeping your pelvis against the wall in order to open up your lower back.

Curl Up, Cat/Camel, Side Bridge, Quadruped/Bird Dog, Glute Bridge

A woman in workout gear, seated with knees partially bent, fingers laced behind the head, doing a cruch

Curl Up

Lay down on a towel or a mat flat on your back, with your knees up and slightly extended.
Put your hands behind your head with your elbows curled toward your head.
Move up your top half forward as if doing a sit-up.
Breathe in and out, feeling the stretch in your back while simultaneously exercising your abs.
Hold your position for 10-15 seconds.
Take care not to extend your head too far forward as this will put strain on your neck
Repeat

A woman in cat pose, on hands and knees with back arched and head down

Cat/Camel

Get down on all fours on the floor, placing your hands underneath your shoulders and your knees underneath your hips.
Ensuring that there is a straight line from your shoulders to your hands, slowly arch your back upward toward the ceiling, taking care not to hyperextend.
Arch your back upward as much as is comfortable, tucking your head underneath you to facilitate the stretch.
Arch your back downward, pushing your stomach toward the floor.
Repeat

A woman in yoga gear, right elbow down, torso perpendicular to the floor, resting her weight on that elbow and right ankle

Side Bridge

Lay on the floor on your side with your feet together, leaning on the outside of your foot
Keep your elbow on the ground and rest on your forearm
Lift yourself up with your hips out and shoulders back, looking forward.
Make sure that your body is in a straight line and hold for as long as is comfortable.
While holding your position, ensure that your elbow is placed directly underneath your shoulder in order to prevent injury.
Switch to your other side and repeat.

Woman in yoga gear, balancing on her right hand and right knee, torso flat, with left arm and leg outstretched

Quadruped/Bird Dog

Get down on your hands and knees on the floor, placing your hands underneath your shoulders and your knees underneath your hips.
Stretch one leg out high behind you, pointing your toes.
Reach your opposite arm out in front of you.
Hold the stretch for as long as you can.
Alternate legs and repeat.

A woman in yoga gear lying on her back, legs and torso arched upward, arms under the body, hands clasped

Glute Bridge

Lay on the ground with your back flat and your knees raised, bringing your heels as close to your buttocks as possible.
Keep your core tight and place your arms out to your sides for stability.
Push your butt up, keeping your back in a straight line.
Flex your buttock muscles.
Care should be taken to not injure the back during this exercise; the only muscles you should feel are the gluteus muscles.

Foundation Training

The Founder, Kneeling Founder, the Lunge Stretch, the Cross Over, the Back Extension

A woman in yoga gear in a half-seated position, arms stretched up

The Founder

Stand with your feet shoulder width apart and your knees slightly bent. Pull your hips back behind you with your weight on your heels.
Extend your lower back, pulling your hips back.
Do not extend your knees too far as this will throw off the effectiveness of the exercise. You should be able to see your feet when you look down, not your knees.
With your lower back braced and chest high, slowly bring your arms all the way up with your back as braced as possible, taking 2 deep breaths.
On your second breath, push your hips further back. Keep your knees bent and your weight on your heels.
Slowly stretch all the way down, touching the ground and pulling your hips back.
Take a deep breath and put your hands on your shins, extending the spine and bracing your lower back.
Slide your hands up to your knees and keep your weight on your heels.
With your arms behind you, open up the front of your body.
Externally rotate your hands so your thumbs are off to the sides and squeeze your shoulder blades towards each other.
With a deep breath, lift your arms as high as you can and take another deep breath.
Stand all the way up. Your back should feel fatigued.

A woman in yoga clothes kneeling, torso upright, fingers interlaced and hands stretched up above the head

Kneeling Founder

Get down on both knees.
Sink your hips back, squeezing your shoulders together.
Maintain this midline position and raise your arms over your head.
Hinge at the hips until you feel a stretch in your lower back.

A woman in yoga clothes doing a lunge, arms outstretched

Lunge Stretch

Put your left foot forward and your right foot back into a lunge stretch, keeping a slight bend in your left knee.
Do not put your knee too far forward; your hips and knees should be facing the same direction.
Lift your arms straight up over your head, locking your fingers with your palms facing upward
As you pull back into extension, side bend away from your back leg, opening up the right hip with an elongated stretch.
With a deep breath, drop your arms and restart the exercise using the opposite legs.

A woman in yoga gear, lying on her back, arms out to the side, lower body twisted to the left

Cross Over

Lie flat on your back.
Lift your right knee up and cross your right leg to the left side of your body.
Press your right leg toward the floor with your left hand.
Hold for 10 seconds and repeat.
Alternate legs.

Watch Video

Back Extension

Lay down flat on your stomach with your feet down flat on the floor.
Move your elbows against your body, lifting your hands and arms up off the ground.
Squeeze your shoulder blades together and down, pulling toward the center of your spine.
Do not hyperextend the neck by looking straight ahead; keep your chin tucked down while pulling your shoulders down and holding a tensed position.
Take a deep breath and lift your chest as you exhale, using your lower back muscles to slowly propel you upward.
Go slowly down and repeat going up and down 10-12 times for 3 repetitions.

For questions about these exercises or alternative ways to manage your chronic back pain, contact us today at Nault Chiropractic.

Spinal Exercise Program