Top 5 Chiropractic Exercises to Do at Home
Chiropractic care doesn’t stop at the clinic. Regular at-home chiropractic exercises can support spinal health, ease discomfort, and improve posture. These simple movements can be done anywhere and are especially effective for people seeking at-home back pain relief.
1. Cat-Cow Stretch
This dynamic stretch improves mobility and warms up the spine.
How to Do It: Begin on your hands and knees. Inhale as you arch your back and lift your head (Cow). Exhale as you round your back and tuck your chin (Cat). Repeat slowly for 10 reps.
Benefits: Increases spinal flexibility and promotes blood flow.
2. Pelvic Tilts
Pelvic tilts strengthen your core and stabilize your lower back.
How to Do It: Lie on your back with knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upward. Hold for a few seconds, then release.
Benefits: Enhances lower back stability and reduces stiffness.
3. Wall Angels
Wall angels are great for posture and shoulder alignment.
How to Do It: Stand with your back, shoulders, and head against a wall. Raise your arms into a goalpost shape with elbows bent. Slowly raise and lower your arms while keeping contact with the wall.
Benefits: Strengthens the upper back and encourages proper spinal posture.
4. Child’s Pose
This resting stretch helps release tension in the back and hips.
How to Do It: Kneel on the floor, sit your hips back toward your heels, and stretch your arms forward, resting your forehead on the ground. Hold for 30 seconds or longer.
Benefits: Gently stretches the spine and relieves lower back pressure.
5. Glute Bridges
Glute bridges target the core and hips to support spinal alignment.
How to Do It: Lie on your back with knees bent. Press your feet into the ground and lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower down slowly.
Benefits: Builds glute and core strength, improving spinal support.
Why These Exercises Matter
These chiropractic exercises are low-impact and designed to improve your spinal health between office visits. They strengthen supportive muscles, encourage flexibility, and provide consistent at-home back pain relief. Whether you’re recovering from an injury or maintaining wellness, a few minutes a day can make a big difference.
For best results, aim to perform these exercises 3-4 times a week. Always listen to your body, and if pain persists, consult your chiropractor before continuing.
Ready to take the next step in your spinal health journey? Schedule an appointment with Twins Chiropractic to get a customized care plan that supports your lifestyle and goals.