We know getting adjustments can help your low back pain but prevention is key! If you are prone to low back soreness and strains, strengthening your low back muscles is a must. Here are some my favorite exercises to strengthen your lower back. One of the most gentle, especially if you are already in pain, is the knee to chest stretch: Lay with your back flat on the ground, feet on the ground with knees up. Hold one knee to your chest and hold for 15-30 seconds. This should feel firm but not painful. Do not bounce because this could cause injury. Switch knees and repeat. Do both knees to the chest and repeat the whole process over two or three times. It is recommended to do this stretch throughout the day especially after waking up and before going to bed. Bridge exercises are also brilliant for strengthening your back. However, caution for this exercise should be used if you are sore or injured: Lying on your back with feet flat on the floor, keep your shoulders relaxed, tighten your abdominals and gluts. Raise your hips to form a straight line knee to shoulder. Hold the position for 10 seconds or so and return back down. Repeat this process from five to thirty times a day. Lastly, upper, mid and lower back benefit from the shoulder blade squeeze: While sitting up straight, put your shoulders together and hold firmly for five seconds and then relax them Repeat three to five times twice a day. Remember to breathe deeply during these exercises! It’s important to make sure oxygen and nutrition are flowing into your muscles as your stretch them. Making a small commitment 15 minutes a day to stretch your lower back and getting regular maintenance adjustments can help prevent back soreness and strains. Remember, chiropractors love questions. If you have any questions about your lower back, please ask! A chiropractor’s goal is to help you live a happy, healthy, pain free life.