Back pain is a common issue that affects many individuals, often hindering their daily activities and overall quality of life. While seeking professional help, such as chiropractic care, is highly recommended, there are also exercises you can do at home to alleviate back pain. These exercises focus on strengthening and stretching the muscles of the back, promoting better posture, and improving flexibility. Incorporating these exercises into your routine might just be what you need to find relief and take charge of your back health. Click the video to watch Dr. Huck’s go-to at home exercises.
1. Superman:

1. Begin laying flat on your stomach. Legs and arms straight out.

2. Lift right arm and left leg, about an inch/ half inch off the ground.

3. Hold this position for a few seconds, and then slowly lower your arm and leg down.

4. Repeat this movement with your left arm and right leg

5. Continue to repeat these movements for about 8-10 repetitions (depending on your ability you can do more or less) making sure to lift opposite arm and leg in the meantime.

2. Bridge Exercise:

1. Lie on your back with your knees bent, feet flat on the floor, and arms resting beside you.

2. Press your feet firmly into the ground, engaging your glutes, and slowly raise your hips off the floor until your body forms a straight line from shoulders to knees.

3. Hold this position for a few seconds, squeezing your buttocks, and then lower your hips back down to the starting position.

4. Repeat this exercise for about 10-12 repetitions.

   3. Chair Squat:

   
   1. Start by placing a sturdy chair behind you. Make sure it's stable and on the ground.
   2. Stand shoulder-width apart with your feet slightly pointed outward. Keep your chest up and shoulders back.
   3. For balance, extend your arms forward or cross them in front of your chest.
   4. Gently bend your knees and push your hips back to lower yourself towards the chair. Keep control and your heels grounded, like sitting down on the chair.
   5. Lower until your thighs are parallel to the ground or slightly above, based on comfort and flexibility. Don't let your knees go past your toes to avoid joint stress.
   6. Push through your heels and engage your leg muscles to lift yourself back up.
   7. Repeat the exercise for a specific number of reps and sets based on your fitness goals and abilities. Beginners can start with 8-10 reps, increasing gradually. Aim for 2-3 sets per workout session.

   4. Plank

   
   1. Lie face down on the floor or mat. Place your hands flat under your shoulders and straighten your arms. Your fingers can point forward or out slightly.
   2. Straighten your legs behind you, resting on the balls of your feet. Your body should form a straight line from your head to your heels.
   3. Squeeze your abs and glutes to engage your core muscles and stabilize your body.
   4. Keep your neck and spine in a neutral position by looking down at the floor. Avoid arching or sagging your back.
   5. Hold this position for as long as you can. Start with 10-20 seconds and increase gradually. Aim for 60 seconds or more.
   6. Breathe steadily by inhaling deeply through your nose and exhaling slowly through your mouth.
   7. To release the plank, lower your knees first, then your chest, and relax.
   Remember to maintain proper form by keeping a straight line from head to toe. Avoid mistakes like lifting your hips too high or letting your lower back sag. Building up your plank endurance over time will improve your core strength and stability.

Remember, it is essential to listen to your body and not push beyond your limits. These exercises should be performed with control and without any pain. If you experience any discomfort or increased pain during these exercises, it is advisable to consult with a healthcare professional, such as a chiropractor or physical therapist, for further guidance.
By incorporating these simple yet effective exercises into your daily routine, you can proactively manage and mitigate back pain, promoting a healthier and more comfortable lifestyle.