What Exercises Do Chiropractors Recommend for Lower Back Pain in Lake Mary?

Lower back pain is one of the most common complaints among adults today. At Kersenbrock Chiropractic we treat low back pain with chiropractic adjustments, therapeutic medical massage, assisted stretching, and acupuncture to relieve back pain.

Whether it’s caused by long hours of sitting, sports injuries, car accidents, or daily strain, back pain can affect your mobility and quality of life. In Lake Mary, Florida, many people are turning to chiropractic care and targeted exercises to find long-term relief.

Along with chiropractic adjustments, the right exercises can strengthen your muscles, improve flexibility, and support your spine. Chiropractors often recommend simple, effective movements that can be done at home without equipment.

Let’s explore the best exercises chiropractor Dr. Ben Kersenbrock suggests and how exercise and assisted stretching help reduce lower back pain.

Why Exercise Is Important for Lower Back Pain

Strength and Stability Matter

Your lower back is supported by a group of muscles, including your core, hips, and glutes. When these muscles are weak or tight, it puts extra pressure on your spine.

Regular exercise helps:

• Strengthen supporting muscles
• Improve flexibility
• Reduce stiffness
• Prevent future injuries

In Lake Mary, Florida, clinics like Kersenbrock Chiropractic focus on combining chiropractic care with guided exercises for better results. You can learn more at kersenbrockchiropractic.com.

Top Exercises Chiropractors Recommend for back pain

1. Pelvic Tilts for back pain

A Simple Core Activation Exercise

Pelvic tilts are often one of the first exercises recommended in family chiropractic care.

How to do it:

• Lie on your back with knees bent
• Flatten your lower back against the floor
• Tighten your core and hold for 5 seconds
• Repeat 10–15 times

Benefits:

• Strengthens core muscles
• Reduces lower back strain
• Improves posture

2. Cat-Cow Stretch for back pain

Improving Spinal Flexibility

This gentle movement helps increase flexibility in the spine.

How to do it:

• Start on hands and knees
• Arch your back upward (cat)
• Then drop your belly and lift your head (cow)
• Repeat slowly for 10–12 reps

Benefits:

• Relieves tension 
• Reduces back and neck pain
• Improves mobility
• Supports spinal alignment

3. Child’s Pose Stretch for back pain

Relaxing the Lower Back

Child’s pose is a calming stretch often used in both chiropractic and wellness routines.

How to do it:

• Kneel on the floor
• Sit back on your heels
• Stretch your arms forward and lower your chest
• Hold for 20–30 seconds

Benefits:

• Stretches lower back muscles
• Reduces tightness
• Promotes relaxation

4. Glute Bridges for back pain

Strengthening the Lower Body

Weak glutes are a common cause of back pain. This exercise helps activate those muscles.

How to do it:

• Lie on your back with knees bent
• Lift your hips toward the ceiling
• Hold for a few seconds
• Lower slowly and repeat

Benefits:

• Strengthens glutes and core
• Supports the spine
• Reduces pressure on the lower back
• Relieves back pain

5. Bird-Dog Exercise for back pain

Stability and Balance Training

This exercise is often recommended by a sports chiropractor for athletes and active individuals.

How to do it:

• Start on hands and knees
• Extend one arm and the opposite leg
• Hold for a few seconds
• Switch sides

Benefits:

• Improves balance
• Strengthens core muscles
• Enhances coordination

6. Knee-to-Chest Stretch for back pain

Relieving Tightness in the Lower Back

This stretch is simple but very effective.

How to do it:

• Lie on your back
• Pull one knee toward your chest
• Hold for 15–20 seconds
• Switch legs

Benefits:

• Reduces lower back tension
• Improves flexibility
• Eases stiffness

7. Hamstring Stretch for back pain

Supporting Lower Back Health

Tight hamstrings can contribute to back pain.

How to do it:

• Sit or lie down
• Extend one leg
• Gently reach toward your toes
• Hold for 15–20 seconds

Benefits:

• Reduces muscle tightness
• Improves posture
• Supports spinal alignment

How Often Should You Do These Exercises?

For best results:

• Perform exercises 3–5 times per week
• Start slowly and increase gradually
• Focus on proper form, not speed
• Stop if you feel sharp pain

Consistency is key. Even 10–15 minutes a day can make a noticeable difference.

Combining Exercise with Chiropractic Care at Kersenbrock Chiropractic 

Exercises alone can help, but combining them with professional care leads to better outcomes.

Chiropractors provide:

• Spinal adjustments
• Posture correction
• Personalized exercise plans
• Injury prevention strategies

Clinics like Kersenbrock Chiropractic in Lake Mary, Florida offer both family chiropractic care and support from a sports chiropractor, making it easier to address different needs—from everyday pain to athletic performance.

Tips to Prevent Lower Back Pain

Along with exercises, simple daily habits can protect your back.

1. Maintain Good Posture

Keep your spine neutral while sitting and standing.

2. Stay Active

Avoid sitting for long periods. Take breaks and move regularly.

3. Lift Properly

Use your legs, not your back, when lifting heavy objects.

4. Strengthen Your Core

A strong core supports your spine and reduces strain.

When Should You See a Chiropractor?

You should seek professional help if:

• Back pain lasts more than a few weeks
• Back pain is severe or worsening
• You experience numbness or tingling
• Movement becomes difficult

Early treatment including chiropractic adjustments, therapeutic medical massage, assisted stretching, and acupuncture therapy can help to relieve back pain and can prevent long-term back pain issues.

Lake Mary, Fl, native, Dr. Ben Kersenbrock founded Kersenbrock Chiropractic over 15 years ago to help residents of Seminole County, including Lake Mary, Sanford, and Longwood, achieve a life without pain! 

Whether you’re recovering from a car accident, dealing with chronic pain, or simply looking to relax and stay healthy, Kersenbrock Chiropractic has the care you need!

Why Personalized Care Is Important

Not all back pain is the same. A professional chiropractor will:

• Identify the root cause
• Customize your exercise plan
• Monitor your progress
• Adjust treatment as needed

This approach ensures safe and effective recovery.

Final Thoughts

Lower back pain can be frustrating, but it is often manageable with the right approach. Chiropractor-recommended exercises help strengthen muscles, improve flexibility, and support long-term spinal health.

In Lake Mary, Florida, combining these exercises with expert care from providers like Kersenbrock Chiropractic can lead to lasting relief and better overall wellness.

Whether you need family chiropractic care or support from a sports chiropractor, taking action today can help you move better, feel stronger, and live pain-free.

FAQs

1. What is the best exercise for lower back pain?

Pelvic tilts and glute bridges are among the most effective exercises. They strengthen the core and support the spine, helping reduce pressure on the lower back.

2. How long does it take for exercises to relieve back pain?

Many people notice improvement within a few weeks. Consistency is important, and combining exercises with professional care can speed up recovery.

3. Can a sports chiropractor help with lower back pain?

Yes. A sports chiropractor focuses on movement, strength, and injury prevention. They can create exercise plans tailored to active individuals and athletes.

4. Are these exercises safe for everyone?

Most are safe, but it’s best to consult a professional if you have severe pain or underlying conditions. Proper guidance ensures safe and effective results.

Chiropractor Dr. Ben Kersenbrock is proud to serve Lake Mary, Longwood, Sanford, and all of Central Florida!

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-Initial Chiropractic Consultation + Evaluation with Dr. Kersenbrock

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