Cardiovascular and strengthening exercises combined with chiropractic care are important in the management of lower back pain and other health concerns, as well as disease prevention. If there is a history of heart problems, it is important for you to consult with your Primary Care Physician to be certain you can tolerate cardiovascular fitness activities.

Specific instructions will be given by the staff at Integrative Sports and Wellness with respect to proper exercise for your condition before beginning any exercises. We generally recommend exercise programs that require a reasonable amount of exercise that is performed daily and utilize activities that are enjoyable.  

Overall and when combined with chiropractic care, exercise helps promote proper digestion, keeps the muscles in proper tone, and promotes better circulation. Walking around the block at least once or twice a day is a convenient and popular activity. Also, many forms of work and/or household tasks can function as an exercise program. The important point is to exercise!

Here are some tips to start you off on the right foot! 

• Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight.
• Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
• Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
• The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life. We have the proper resources in our center to get you off on the right track
• Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

Types of exercise for chiropractic care.

With respect to low back pain, there are many applicable exercises that are available for patients undergoing chiropractic care for lower back pain. One can classify the chiropractic patient into a flexion- or extension-biased category to determine the variety that is best for that patient.

1. If you feel best when bending over (flexion Biased), exercises that promote low back pain such as pulling the knees to the chest, posterior pelvic tilts, bending forward from a sitting position and others are usually helpful.
2. If you are least symptomatic in extension, especially if leg pain centralizes or diminishes (Extension Biased), strengthening of the pelvic stabilizing muscles (Trunk Muscles), hamstrings, adductors, and other overly short or tight postural muscles, as well as proprioceptive or balance promoting exercises also can result in a  satisfying outcome.