“Top 3 Researched Exercises to Stabilize The Low Back After Chiropractic Adjustments”

Chiropractic adjustments play a powerful role in relieving spinal dysfunction and restoring joint mobility.  But what happens next?  While the adjustment resets alignment and nervous system tone, stability is what keeps the gains in place.  This is true for optimal function after surgery as well as after chiropractic adjustments.

Research supports incorporating specific exercises immediately following spinal adjustments to enhance long-term outcomes, reduce recurrence, and retrain the body for optimal function.

Here are the three most researched and effective exercises to stabilize the lumbar spine:

The McGill Curl-Up

• Purpose: Activates deep core stabilizers without excessive spinal flexion.

• How to Perform:

  • Lie on your back, one leg bent, one leg straight.

  • Hands under the lower back for support.

  • Lift the head and shoulders just slightly off the floor. Hold for 10 seconds.

• Why It Works: Targets the rectus abdominis while maintaining a neutral spine—ideal for post-adjustment core reactivation.

Side Bridge (Side Plank)

• Purpose: Strengthens the lateral core, obliques, and quadratus lumborum.

• How to Perform:

  • Lie on your side, forearm under shoulder.

  • Lift hips off the floor and hold.

  • Start with 10–15 seconds; build up to 30–60 seconds.

• Why It Works: Proven to build frontal plane stability, often lacking in those with recurring low back pain.

Bird-Dog

• Purpose: Enhances by activating glutes, multifidus, and spinal extensors.

• How to Perform:

  • On hands and knees, extend opposite arm and leg.

  • Hold for 10 seconds, switch sides.

  • Focus on keeping hips and shoulders level.

• Why It Works: Trains and stabilizes the spine dynamically.

The Big Idea

Chiropractic care resets the system—but active care locks in the change.  These exercises are not just add-ons—they are essential tools in your recovery and resilience.

If you’ve just received an adjustment, or you’re managing a chronic low back issue, ask your chiropractor or movement therapist how to incorporate these research-backed exercises into your routine.