Keep up the core!
Keeping a strong core is still a good way to prevent a low back injury. It isn’t the only thing you should do but it can help. Get a regular adjustment from your Woodbridge, Dale City VA Chiropractor and do these exercises!
Basic Core Exercises for Beginners
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
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
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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