Our team of chiropractors see many people entering with the common low back pain or neck pain that can be due to something as simple as working prolonged hours at a desk to lifting something incorrectly at work. Usually the symptoms and the function will almost always be different depending on the mechanism of injury, the repetitive use of the area after being strained and how long its been put off for before seeking help!
This Blog will cover our 3 top exercises you should be doing to improve your wellbeing and enhance your overall function!
*It is to be noted that any type of sport that involves pushing or twisting type forces to the body be avoided as our goal with the following exercises is to improve and rehabilitate areas of pain.
Our Top 3 Exercises For Back Pain!
1. Swimming
Water based activities are fantastic for rehabilitating injuries. This is because of buoyance. Buoyance allows the body to feel lighter hence less pressure on joints and sore areas will enable better movement through the water. General swimming or water aerobic exercises as simple as moving the lower and upper body through the water will help to achieve a reduction in overall tension within tight muscles.
2. Yoga/Pilates
Engaging in exercises that help strengthen and lengthen muscles are always going to be a great exercise for both rehabilitation and helping to reduce tight muscles. If there is pain during the exercise it should be stopped as the risk of re injury is greater. There are many different exercises and techniques that can be done to help decrease low back pain. It is indicated that starting with gentle exercises and building up into bigger movements overtime will help strengthen the body long term!
3. Walking/Running
Any type of walking or running whether it is brisk or up and down stairs will be a great way to start your fitness journey. It is an easy way to get out of the house away from the desk and requires no equipment for you to do it. It is a great low impact exercise that can help increase mobility and loosen tight muscles. Walking is also know to have benefits with back pain sufferers as it provides movement to the area of concern helping to mobilise the hips.
If you are someone who has injured themselves exercising or have pain due to your work circumstances you can always contact us or book online @ https://themelbournechiropractor.com.au/book-now
For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!
*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner
Have you injured your hamstring? One of the most common injuries in sport is a Hamstring strain. The Hamstrings are three separate muscles of the posterior thigh that help flex the knee and extend the hip!
Injuries occur when the muscles are overstretched and overloaded in activities such as running. These injuries can range from mild strain to a very severe tear! Other injuries that can effect the Hamstrings include tendinopathies & bursitis.
One of the most common mistakes individuals make with rehabilitation of a hamstring injury is that they only focus on the hamstring and not the structures directly above it, such as the gluteal/buttock muscles
The gluteal muscles like the hamstrings are a powerful hip extensor and together have a synergistic role. Weakness in the gluteal muscles can often mean the hamstrings are overloaded and susceptible to injury. This is why gluteal strengthening forms an important part of the rehabilitation process
Here are 4 exercises for the gluteal muscles and hamstrings to speed up your recovery process
Elevated Single Leg Gluteal Bridge
Bulgarian Split Squat
Swiss Ball Leg Curl
Straight Leg Deadlift
Remember to consult a healthcare professional before commencing these exercises 
