{"id":263,"date":"2022-03-25T12:04:13","date_gmt":"2022-03-25T12:04:13","guid":{"rendered":"https:\/\/themelbournechiropractor.com.au\/blog\/?p=263"},"modified":"2022-03-25T12:04:19","modified_gmt":"2022-03-25T12:04:19","slug":"top-3-back-exercises-for-low-back-pain","status":"publish","type":"post","link":"https:\/\/themelbournechiropractor.com.au\/blog\/top-3-back-exercises-for-low-back-pain\/","title":{"rendered":"Top 3 Back Exercises For Low Back Pain"},"content":{"rendered":"\n<p><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/about-low-back-pain\/\">Low Back Pain<\/a> is a condition that negates even some of the strongest painkillers due to its unpredictable nature and dramatic change that it can cause in short periods of time. The exercises below are Our Teams Top 3 Exercises that may help with your <a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/about-low-back-pain\/\">Low Back Pain<\/a>. <\/p>\n\n\n\n<p>*Note: If you are suffering more than what you think and exercise isn&#8217;t going to help you break this <a href=\"https:\/\/themelbournechiropractor.com.au\/back-pain\">back pain<\/a>, give our practitioners are call anytime to book in an appointment or just simply book online @ <a href=\"https:\/\/themelbournechiropractor.com.au\/book-now\">https:\/\/themelbournechiropractor.com.au\/book-now<\/a><\/p>\n\n\n\n<p><strong>Lumbopelvic Mobilization \u2013 Supine Knee to Chest<\/strong><\/p>\n\n\n\n<p><strong>Procedure:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lay on your back (both hips flexed, with feet under knees)<\/li><li>Gently bring one knee to your chest(using your arms for assistance)<\/li><li>Return to the start position and repeat on the other leg.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized is-style-default\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Single_knee_to_chest_stretch.jpg?resize=381%2C186&#038;ssl=1\" alt=\"TMCKneetoChest.jpg\" class=\"wp-image-273\" width=\"381\" height=\"186\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Single_knee_to_chest_stretch.jpg?w=762&amp;ssl=1 762w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Single_knee_to_chest_stretch.jpg?resize=300%2C146&amp;ssl=1 300w\" sizes=\"auto, (max-width: 381px) 100vw, 381px\" data-recalc-dims=\"1\" \/><figcaption>Knee to Chest Exercise Diagram<\/figcaption><\/figure>\n\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<p>Perform 3 sets of 10 repetitions each side.<\/p>\n\n\n\n<p>Rest for 30 seconds between sets.<\/p>\n\n\n\n<p>Complete this exercise twice per day.<\/p>\n\n\n\n<p><strong>Progressions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform with both legs starting from an extended position<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform double knee to chest mobilization<\/li><\/ul>\n\n\n\n<p><strong>Special Instructions:<\/strong><\/p>\n\n\n\n<p>\u2022 Breathe normally throughout<\/p>\n\n\n\n<p>\u2022 Stay in a pain-free range of motion<\/p>\n\n\n\n<p><strong>Supine Bridge<\/strong><\/p>\n\n\n\n<p><strong>Procedure:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lay on your back (feet under knees with a resistance band around the thighs) <\/li><li>Slightly push thighs out into the band. <\/li><li>Squeeze the gluts and slowly raise the pelvis up.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized is-style-default\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/bridges-image.webp?resize=545%2C200&#038;ssl=1\" alt=\"SupineBrodgeTMC.jpg\" class=\"wp-image-271\" width=\"545\" height=\"200\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/bridges-image.webp?w=726&amp;ssl=1 726w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/bridges-image.webp?resize=300%2C110&amp;ssl=1 300w\" sizes=\"auto, (max-width: 545px) 100vw, 545px\" data-recalc-dims=\"1\" \/><figcaption>Supine Bridge Diagram<\/figcaption><\/figure>\n\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<p>Perform 3 sets of 10 repetitions.<\/p>\n\n\n\n<p>Hold each repetition for 2-5 seconds.<\/p>\n\n\n\n<p>Rest for 30 seconds between sets.<\/p>\n\n\n\n<p>Complete this exercise twice per day.<\/p>\n\n\n\n<p><strong>Progression:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform a single leg bridge<\/li><\/ul>\n\n\n\n<p><strong>Special Instructions:<\/strong><\/p>\n\n\n\n<p>\u2022 Focus on squeezing the gluts<\/p>\n\n\n\n<p>\u2022 Do not hold your breath<\/p>\n\n\n\n<p><strong>Wall Slide<\/strong><\/p>\n\n\n\n<p><strong>Procedure:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>(Standing)<\/strong> Position your feet shoulder-width apart, slightly forward of a wall with your back towards it. <\/li><li>Place your hands overhead (the \u201cunder arrest\u201d position)<\/li><li>With the fingers spread (abducted) <\/li><li>Slowly squat down<\/li><li>Ensure to keep the arms elevated, while \u201cactively\u201d exhaling. <\/li><li>Then return to the start position during inhalation.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/wall-1441032989.jpg?resize=300%2C300&#038;ssl=1\" alt=\"WallSlideTMC.jpg\" class=\"wp-image-272\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/wall-1441032989.jpg?w=300&amp;ssl=1 300w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/wall-1441032989.jpg?resize=150%2C150&amp;ssl=1 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" data-recalc-dims=\"1\" \/><figcaption>Wall Slide Diagram<\/figcaption><\/figure>\n\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<p>Perform 3 sets of 10 repetitions.<\/p>\n\n\n\n<p>Each repetition should occur over 5-8 seconds.<\/p>\n\n\n\n<p>Rest for 30 between sets.<\/p>\n\n\n\n<p>Complete this exercise twice per day.<\/p>\n\n\n\n<p><strong>Special Instructions:<\/strong><\/p>\n\n\n\n<p>\u2022 Keep the head, shoulders, arms, mid-back and pelvis against the wall always. <\/p>\n\n\n\n<p>\u2022 Keep the knees in line with the middle of the foot, but not forward of the toes<\/p>\n\n\n\n<p class=\"has-large-font-size\"><strong>Still Worried and need more Help? <\/strong><\/p>\n\n\n\n<p>Depending on the severity of the injury or area of concern&nbsp;<a href=\"https:\/\/themelbournechiropractor.com.au\/about\">our practitioners<\/a>&nbsp;in our&nbsp;<a href=\"https:\/\/themelbournechiropractor.com.au\/broadmeadows\">Broadmeadows<\/a>, Westmeadows and Fawkner Clinics&nbsp;will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/chiropractic-adjustments\/\">Spinal manipulation<\/a>, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson &amp; Haas, 2012)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/can-a-chiropractor-help-with-flexibility\/\">PNF\/PIR\/prescribed stretching<\/a>&nbsp;\u2013 Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/massage-myotherapy\">Remedial Massage<\/a>, Trigger point therapy or use of&nbsp;<a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/are-massage-guns-worth-the-investment\/\">handheld massager<\/a>&nbsp;\u2013 Have shown to decrease pain\/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar &amp; Shareef, 2014)<\/li><li>Advice on daily living activities\/diet \u2013 This enables advice on how to change to make healthy &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; actions into habits and may offer a valuable alternative with potential for long-term &nbsp; impact. (Gardner, Lally &amp; Wardle, 2012)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/how-chiropractic-care-can-benefit-the-whole-family\/\">Prescribed exercises<\/a>&nbsp;\u2013 produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli &amp; Hernandez, 2015)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/dry-needling\">Dry Needling<\/a>&nbsp;or&nbsp;<a href=\"https:\/\/themelbournechiropractor.com.au\/cupping\">Cupping&nbsp;<\/a>to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"854\" height=\"360\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=427%2C180&amp;ssl=1\" alt=\"TMClogo.jpg\" class=\"wp-image-204\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?w=854&amp;ssl=1 854w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=300%2C126&amp;ssl=1 300w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=768%2C324&amp;ssl=1 768w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><figcaption><a href=\"https:\/\/themelbournechiropractor.com.au\/\">https:\/\/themelbournechiropractor.com.au\/<\/a><\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Low Back Pain is a condition that negates even some of the strongest painkillers due to its unpredictable nature and dramatic change that it can cause in short periods of time. The exercises below are Our Teams Top 3 Exercises that may help with your Low Back Pain. *Note: If you are suffering more than [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":274,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":""},"categories":[1],"tags":[28,30,29,27,34,20,6,24,7],"class_list":["post-263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorised","tag-acute-pain","tag-benefits-of-chiropractic","tag-chiropractic-care","tag-chronic-pain","tag-exercise","tag-low-back-pain","tag-neck-pain","tag-poor-posture","tag-stretches"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Exercises-To-Strengthen-Your-Lower-Back.jpeg?fit=1536%2C1024&ssl=1","jetpack-related-posts":[{"id":669,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/top-3-exercises-for-back-pain-sufferers\/","url_meta":{"origin":263,"position":0},"title":"Top 3 Exercises For Back Pain Sufferers!","date":"12 October 2022","format":false,"excerpt":"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\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Indoor-Swim-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/10\/Indoor-Swimming.jpg?fit=950%2C516&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":363,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/can-chiropractors-help-with-back-pain\/","url_meta":{"origin":263,"position":1},"title":"Can Chiropractors Help With Back Pain?","date":"9 April 2022","format":false,"excerpt":"Back pain is known as the most common cause of bodily pain in Australia. It affects up to 90% of the population at least once throughout their life. There are many different forms of back pain ranging from acute to chronic with various symptoms associated with it. They may include\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"TreatLowBackTMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/04\/Utah-manual-chiropractic-adjustments.jpg?fit=999%2C667&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1347,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/safe-exercises-for-a-bulging-disc-herniated-disc-relief-guide\/","url_meta":{"origin":263,"position":2},"title":"Safe Exercises for a Bulging Disc (Herniated Disc Relief Guide)","date":"2 April 2026","format":false,"excerpt":"A bulging disc can be painful, frustrating, and limiting\u2014especially when it affects your ability to work, exercise, or even sit comfortably. The good news? The right exercises can significantly reduce pain, improve mobility, and help you recover faster\u2014without making the injury worse. At The Melbourne Chiropractor, we regularly help patients\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Safe_Disc-Bulge_Exercise_TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2026\/04\/Exercise-for-Disc-Bulges.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":548,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/top-5-health-tips-for-fifo-workers\/","url_meta":{"origin":263,"position":3},"title":"Top 5 Health Tips For FIFO Workers","date":"10 August 2022","format":false,"excerpt":"What is FIFO work? FIFO also known as fly in fly out is an occupation that enables people to travel out to the jobsite whether it is in mines or deep sea waters with rotating rosters. This means that there is usually no set schedule for the year unlike most\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"FIFO-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/08\/FIFO.jpg?fit=490%2C361&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":777,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/top-4-gym-exercises-for-posture\/","url_meta":{"origin":263,"position":4},"title":"Top 4 Gym Exercises For Posture","date":"8 December 2022","format":false,"excerpt":"Gym is know by everyone as a place of fitness but what type of fitness works best for your posture? In this blog we will explain the top 4 gym exercises which you should be doing today to help improve your posture and strengthen your back! What Type Of Exercise\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Gym-Pullups-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/12\/Gym-Pullups.jpg?fit=640%2C640&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":882,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/should-i-stretch-or-exercise-when-in-pain\/","url_meta":{"origin":263,"position":5},"title":"Should I Stretch Or Exercise When In Pain?","date":"26 April 2023","format":false,"excerpt":"Stretching and exercising is a great way to get the body moving again although when in pain it can cause some unwanted aches and pains! There is no right or wrong when it comes to mobilising joints when they are stiff but when an acute condition arises rest is usually\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Stretching_Painful_TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2023\/04\/Stretching-in-pain.jpg?fit=980%2C978&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/263","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/comments?post=263"}],"version-history":[{"count":1,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/263\/revisions"}],"predecessor-version":[{"id":275,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/263\/revisions\/275"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media\/274"}],"wp:attachment":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media?parent=263"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/categories?post=263"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/tags?post=263"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}