Low Back "ON-THE-GO" Exercises (Part 1) | Yankton Chiropractor | Brian Olson DC

Low back pain (LBP) is a reality in most of our lives at one point or another.
It can range from being a “nag” to being totally disabling. Let’s look at some
exercises for the low back that can be done from a SITTING position so that they
can be: 1) Performed in public (without drawing too much attention) and 2)
Repeated every one to two hours with the objective to AVOID LBP from gradually
getting out of control (STOP the “vicious cycle” so LBP stays “self-managed”).
RULES: 1) DON’T do any exercise that creates SHARP pain; 2) Stay within
“reasonable” pain boundaries; 3) DO these multiple times a day WHEN you feel
tight, stiff, sore (take 10-30 sec. every hour rather than 15 min. twice a day).

SITTING LOW BACK EXERCISE OPTIONS:
1)  SITTING BEND OVERS: 1) Slowly bend forward from a seated position and
attempt to reach the floor; 2) Spread the knees as needed to allow for a full
range of motion; 3) Hold for 3-10 seconds or until it feels “loose.” 4) Do the
opposite – sit and arch your low back as far back as is comfortable. Repeat
frequently for short hold-times – make it “fit” your time limitations/schedule!
2)  SITTING HIP / BACK STRETCH: 1) Cross your leg; 2) Raise the knee to the
opposite shoulder; 3) Arch the lower back until you feel an increase stretch in
your buttocks; 4) Twist your trunk to the side the knee is raised; 5) Move your
knee up/down and around to “feel” for the tightest “knots” and “work” them
loose; 6) Modify by bending forward 7) REPEAT on the opposite side.
3)  SITTING TRUNK ROTATIONS: 1) Slowly twist your shoulders and trunk to one
side while keeping your knees straight; 2) Reach back and pull for additional
stretch if comfortable; 3) Hold for 3-10 seconds or, until it feels “loose;” 4)
REPEAT on the opposite side.
Remember, DO these MANY times a day (at least once every hour). We have many
others as well (ask us)!

We realize you have a choice in whom you consider for your health care provision
and we sincerely appreciate your trust in choosing our service for those needs.
If you, a friend, or family member requires care for back pain, we would be
honored to render our services.  Visit www.olsonchiropracticcenter.com for more information.