Well, after the initial pain and stiffness have been reduced by your wonderful local chiropractor, the answer to this question is remarkably simple. Master the plank!
The plank is a core stability exercise. Core stability is another way of saying a strong torso. So, in other words, if you have a strong torso or strong core as it's known, you are much less likely to keep re-injuring your back doing innocuous things like twisting and turning.
It is also a good idea to have a strong core if you do a lot of lifting or if you play sport. Actually, everyone should have a strong core as we all do things that our backs struggle with occasionally.
The simplest way to strengthen your core is by doing the plank. For the average person, I would recommend holding the plank for one minute, three times. You can have a minute or two off in between repetitions.
However, I would suggest building up to this. Starting out by holding the plank for ten seconds three times is fine. Just increase the time as you get stronger, maybe by five seconds per week.
[For someone who does lots of heavy lifting or plays sport, I would recommend holding the plank for two minutes, three times plus a minute of side planks three times on both sides. If you need a video for side planks, please contact me at the clinic.]
If it is too difficult to hold the plank, even for ten seconds, I would recommend doing a half plank on your knees. Once you can hold a half plank for one minute three times on your knees then step up to the full plank.
Lastly, if the plank hurts your low back, try tilting your pelvis to flatten out your low back a little or perhaps lift your backside a little higher. If it still hurts, stop doing it and contact me at the clinic. The plank should help your back, not hurt it.
The video below shows you how to perform the plank. However, I wouldn't worry too much about the breathing. Just get into the position and breath normally.
Thanks for reading and happy planking!