Home exercises for lumbar facet syndrome / San Antonio, Texas Chiropractor

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Dr.Bailey, Chiropractic Physician with Spine in Motion Chiropracticin San Antonio, Texas. We believe that everyone should have a pain-free, active lifestyle.
Spine in Motion Chiropractic is located in San Antonio, Texas. We specialize in evidence-based, conservative care for weekend warriors, dedicated athletes, and desk workers.
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Are you struggling with facet syndrome and looking for effective ways to manage your pain at home? Our latest podcast episode is packed with valuable exercises that can help you alleviate discomfort and strengthen your core. Facet syndrome, characterized by pain stemming from the joints in your spine, can be debilitating, but with the right exercises, you can find relief.
First on our list is the side bridge. This exercise is fantastic for stabilizing your core and reducing pressure on your lumbar spine. To perform a side bridge, lie on your side and prop yourself up on your elbow. If you're experiencing pain, keep your knees bent; otherwise, extend your legs. Lift your hips off the ground and hold for about 10 seconds. Repeat this exercise, gradually increasing the hold time as you build strength.
Next, we introduce the glute bridge. Lie flat on your back with your knees bent. Keeping your shoulders on the ground, lift your hips as high as you can and squeeze your glutes at the top. Hold this position for about 2 seconds before lowering back down. Aim to complete sets of ten repetitions. This exercise not only strengthens your glutes but also supports your lower back.
Lastly, we have the dead bug exercise. This one is a bit more complex and requires some practice. Lie on your back with your knees bent and feet in the air. Extend your arms straight up. Lower the opposite arm and leg towards the ground, hover them just above the surface, and then return to the starting position. Alternate sides, ensuring you hold each position for about 2 seconds. This exercise is excellent for coordination and core stability.
By incorporating these exercises into your routine, you can effectively manage facet syndrome pain and improve your overall spinal health. Remember, these exercises are designed to complement the treatments you receive in a clinical setting. If your pain persists, don't hesitate to reach out to a healthcare professional for further assistance.
Tune in to our latest episode for a detailed guide on performing these exercises correctly. Your journey to a pain-free life starts with the right knowledge and actions. Take the first step towards better spinal health!