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Back Pain Exercise & Back Pain Treatment

Contact Chiropractic Specialty Center® (CSC) today to start your recovery from back pain with holistic back pain treatments combined with the best back pain exercises for sciatica, slipped disc, and spondylolisthesis. 

Chiropractic Specialty Center® established the Chiropractic-in-Malaysia blog to educate Malaysians on proper posture and healthy life habits. ƒof you have written to us, asking for the best back exercises to do at home. We enjoy getting feedback, and of course, neck pain and back pain treatment and self-help methods are always popular with our readers. 

Before we get to the exercises, please remember that you need to be specific to your condition for any back pain exercises. Exercises are all good, but some can cause more damage. And as such, the clinical teams of the Chiropractic-in-Malaysia blog want you to ask your doctors before doing any of the exercises posted on this blog.

 If you do not have a doctor that takes care of your back pain, may we have the best non-surgical clinical teams in Malaysia? Chiropractic Specialty Centers have the best of physiotherapists and chiropractors in Malaysia. Should you have any questions about our services and locations, please call our main center at 03 2093 1000. 

What are the best exercises for back pain?

We have listed three of the best exercises for back pain below:

  • Back Pain Exercise: Pelvic Bridging 
  • Lie on your back with your hips and knee bent, lift your hip into a bridging position. This position consists of hip and back extension. Hold the position for 5 seconds and rest and return to the initial starting position. Repeat the exercise.
  • Back Extension (isometric, prone)Lie on your stomach with the pelvis positioned at the edge of the table or on the anterior hip pad of the Roman chair. Hold your upper body up so that the upper body is straight and horizontal. Stabilize the lower body. Maintain the position for 5 seconds.
  • Back Extension, Dynamic (isotonic, prone)
  • Lie on your stomach with the pelvis position on the anterior hip pad of the Roman chair or the gym ball. The Roman chair is set at an inclination of 60 degrees. Place your hands behind the head and stabilize the lower body. Start in a position with your upper body maximally bent forward. Slowly extend and straighten your back into an erect position. Hold the position for 5 seconds and rest in the initial position.

An effective exercise-based rehabilitation program for the lower back should include high repetitions of dynamic thoracic/lumbar/hip exercises over some time to strengthen the muscles and soft tissues to support the spine. The exercises above activate the hip extension and back extension muscle groups, especially the thoracic and lumbar musculature. The activation of the back muscles can be increased by changing the position of the limb and trunk or by using an unbalanced supporting base. Contact CSC today for best back pain treatment & back pain exercise programs for sciatica and slipped discs.

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