There are several things you can do to prevent back pain.  One of the biggest things is core strength.  Lots of jobs involve sitting for long periods of time and this can lead to a weakening of the core.  Your Woodbridge, Dale City VA chiropractor has a few tips to help you strengthen your core and prevent injury.

 

Basic Core Exercises for Beginners

Supermans

Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.

Lie with stomach on ground, arms extended overhead and legs straight

Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight

Slowly lower and repeat for specified reps

Sets/Reps: 3-4×20

 

Bird Dogs

Assume all-fours position with back flat; look straight ahead

Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right

Slowly lower and perform on opposite site

Repeat for specified reps

Sets/Reps: 3-4×20 each side

 

Planks

Assume plank position with elbows under shoulders, back flat and eyes focused on ground

Keep core tight and hold position for specified time

Sets/Duration: 3-4×60-120 seconds

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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