The Truth About Back Pain: A Chiropractor’s Perspective

As a chiropractor, I’m about to tell you something that might surprise you about back pain: you don’t need adjustments to fix your low back pain. Don’t get me wrong – chiropractic adjustments can help tremendously, but they’re just one piece of the puzzle. The real key to long-term back health? Movement and mobility.

When dealing with low back and hip pain, we often focus on the obvious culprits – the lower back muscles, hip flexors, and glutes. However, there’s a group of muscles that often flies under the radar: the adductors, or inner thigh muscles. These play a critical role in your overall low back health and stability.

Let’s talk about a simple, yet effective exercise – Adductor Rock Backs.

When you perform adductor rock backs, you’re simultaneously releasing tension in your inner thigh muscles while improving hip mobility and flexibility. This combination helps decompress your lower back and improve pelvic stability. Most importantly, it helps correct muscle imbalances that might be contributing to your back pain.

Try this exercise either with the foam roller or without. A foam roller adds a bit more spice, but is absolutely not needed for this to be effective. Quick tip: hinge at your hips, keep your back flat, and flex your foot if using the foam roller or keep your foot flat on the ground if not using a foam roller.

When you’re in pain, it’s natural to want to stay still, but this actually leads to increased muscle tension and stiffness. By moving carefully, you help your muscles relax and remain flexible. This reduces the painful muscle spasms that can develop from staying in one position too long. Movement is medicine. Start with gentle movement and gradually increasing as tolerated by your body.

You can find more free resources for pain management and relief on my website. Also, make sure to check out my YouTube channel for more easy, free mobility flows to help with pain relief. A new video is released weekly.

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Schedule an appointment and let’s work together to create a customized plan to address your back injury and get you moving comfortably and confidently again.