The spine is an important part of how your body functions, and it is incredibly important that we take care of our spine so that it can function optimally. The spine is dependent upon other muscle groups, specifically the glutes and leg muscles for stabilization.
When these muscle groups are weak, it can lead to a number of problems such as pain, especially in the lower spine and extremities, and decreased overall function and health. So take the time to strengthen leg muscles, which will not only improve spinal health but also improve your overall quality of life.
For the best spinal and overall health, visit a chiropractic clinic in Atlanta. In the meantime, keep reading to learn why strong legs can help your back.
Strong Glutes and Legs Decrease Pain
The upper leg muscles and three muscles that make up the gluteal muscle group are vital to spine stabilization that leads to decreased pain and proper movement. When these muscles are strong, you can walk correctly, stay stable when we stand, climb stairs easily, all without dysfunction or pain.
Legs and glutes are what propel the hip and thigh forward so that you can do all these things without a second thought. But when these muscle groups are weak, it will lead to pain and dysfunctions, specifically in the knees, hips, or lower back areas.
If you experience problems such as trouble balancing on one foot, knee pain, an uneven gait, or an ability to stand up strong and stable, you may be suffering from weak leg and glute muscles. Thankfully, there is a solution for these problems, and it all begins with strengthening the appropriate muscle groups.
Exercises to Strengthen Spinal Support
Certain exercises focusing on increasing leg strength can also improve spinal support. Consistent exercises can make all the difference in your spinal health and levels of pain.
Here are some targeted exercises that are simple yet effective for strengthening leg muscles and improving spinal support.
- Clam Shell: For this exercise, lie on your side with your knees stacked on top of each other and bent at a 45-degree angle. Stabilize yourself with the upper hand and rest your head on the lower hand.
Tighten your core by sucking the stomach in towards the belly button and hold this position. With your feet still touching, raise the upper knee as high as you can without moving the hips or pelvis. Hold this stretch for five seconds. Bring the knee back down to the bottom knee and repeat. Do this exercise 20 times and then flip to do it 20 more times on the other side.
- Hip Extensions: Stand behind a chair such as a kitchen chair or dining room chair. Have your shoulders, hips, knees, and toes, squared off in front of the chair. Then, take your right leg and bring it back towards a wall behind you. Keep the knee and leg in line with the hip. Hold for five seconds and release. Do this exercise ten times and then switch to do ten more with the other leg.
- Glute Bridges: First, lie on your back with your arms down, palms flat. Bend your knees up and place your feet flat on the floor. Tighten the core muscles by sucking in towards the spine and raise the buttocks up off the floor to create a straight line from shoulders to knees.
Just like the exercise suggests, imagine lifting your lower half to create a bridge. Hold this stretch stable without sagging or swaying for five to ten seconds and then release. Do this several more times. For an extension, you can raise one leg and then lift the glutes to perform the bridge stretch, remaining stable on just one leg.
Chiropractic Care Improves Spinal Health
Regular exercises can help tremendously for improving spinal stability, but so can chiropractic care. Performing these suggested stretches combined with regular chiropractic care can make a significant impact on your health and greatly decrease pain.
The spine is a crucial part of the central nervous system, responsible for relay messages throughout the body, even to the glutes and leg muscles. All muscle groups can function optimally when messages can be sent and received without nerve interference from spinal misalignments.
If you have weak muscles in the lower back, glutes, and legs, consider chiropractic in Atlanta. Regular adjustments will ensure full range of motion of the spine which will, in turn, strengthen the leg and glute muscles as well.
Strong legs and glutes are imperative to daily function. They affect how both mobility and stability. To function at high levels of health, be sure to focus on both increase muscle strength in lower extremities as well as making chiropractic in Atlanta a regular part of your routine. Contact AICA Orthopedics to find out more about how we can help.