Our health centers in Barcelona
- Poblenou:
- Carrer d’Àlaba, 47
- 932 25 02 44
- Eixample:
- Carrer del Bruc, 71
- 93 265 05 93
Our health centers in Barcelona
The following are specific chiropractic exercises for the lumbar region:
Lie on your back with your knees bent.
Tighten your abdominal muscles and press the lower back into the floor (the contraction is similar to holding in urine). Hold for 20 seconds or as long as you can. Relax for 20 seconds.
Do 3 repetitions.
Lie on your back with your legs extended.
Grab your right leg behind the knee. Bring your right knee towards your chest. Hold the position for 10 – 20 seconds. Return to the starting position. Repeat with the left knee.
Do 3 repetitions. If there's no pain, repeat with both legs.
Lie on your back with both legs elevated and supported on a bench or chair as shown.
Let the lower part of your back press into the floor and relax your muscles. Hold this position for 5 minutes.
Do 1 repetition.
Follow the Sequence
Begin with the exercises in the order they’re listed, just as described. For best results, repeat the sequence once in the morning and once in the evening—just be sure to avoid doing them right before bed.
Listen to Your Body
If you feel any pain while performing an exercise, please stop and reach out to your Chiropractor. Your well-being is our top priority.
Managing Post-Exercise Discomfort
It’s normal to feel some discomfort after your exercises. If you do, applying ice packs can help ease any inflammation and help you feel more comfortable.
