As a local chiropractor, I often see patients who struggle with persistent back pain. The good news is that there are effective, natural ways to alleviate this discomfort. By incorporating specific exercises into your daily routine, you can strengthen your core, improve your flexibility, and enhance your overall mobility. These practices not only target your back health but also promote better posture, which is essential for long-term wellness.
If you’re curious about which exercises can truly make a difference in your everyday life, let me guide you through five key movements. These exercises are designed to support your spinal health and can be a vital part of your journey toward a pain-free lifestyle. Let’s explore how these movements can positively impact how you feel each day.
Strengthening the Core
As a local chiropractor, I want to emphasize the importance of strengthening your core for preventing back pain. A strong core is vital because it supports your spine and enhances your posture. When we talk about your core, we’re not just referring to your abdominal muscles; we’re also considering your back, hips, and pelvic floor.
Having a solid core creates a stable foundation for your entire body, significantly reducing your risk of injury.
I encourage you to incorporate specific exercises into your routine, such as planks, bridges, and bird-dogs. Planks are excellent for building endurance in your core muscles, while bridges effectively target your glutes and lower back. Bird-dogs are fantastic for improving coordination and balance, which further reinforces core stability.
For optimal results, aim to perform these exercises three times a week, gradually increasing both the duration and intensity as your strength improves. It’s crucial to maintain proper form, as poor technique can lead to strain and setbacks.
Stretching the Hamstrings
As a local chiropractor, I want to emphasize the importance of not just focusing on core exercises to prevent back pain, but also the significant role that hamstring stretching plays in your overall back health.
Tight hamstrings can exert pulling forces on your pelvis, which may lead to discomfort in the lower back. By regularly incorporating hamstring stretches into your routine, you can improve your flexibility and alleviate tension in that area.
Here are three effective hamstring stretches that I recommend:
Standing Hamstring Stretch: Begin by standing tall with good posture. Gently bend forward at the hips while keeping your knees slightly bent. Aim to reach for your toes, allowing yourself to feel a gentle stretch in the back of your legs. This is a great way to release tension.
Seated Hamstring Stretch: Sit comfortably with your legs extended straight in front of you. Slowly reach toward your toes while maintaining a straight back. It’s important to hold this stretch for about 20-30 seconds to fully reap the benefits.
Lying Hamstring Stretch: Lie flat on your back and raise one leg straight up towards the ceiling. For added assistance, use a strap or towel around your foot to gently pull it closer to you. This stretch is particularly effective for targeting tight hamstrings.
By incorporating these stretches into your regular routine, you can support better back health and overall wellness.
Improving Hip Mobility
As a local chiropractor, I often see patients who experience back pain and discomfort, and a common culprit behind these issues is tight hamstrings, which can limit your hip mobility. Improving your hip mobility can play a significant role in alleviating back pain, and I’d like to share some simple exercises that you can easily incorporate into your daily routine.
Let’s begin with the hip flexor stretch. To perform this stretch, kneel on one knee and push your hips forward while maintaining a straight back. Hold this position for about 30 seconds on each side. This stretch targets the hip flexors and helps to release tension.
Next, I recommend the seated butterfly stretch. Sit comfortably on the floor, bring the soles of your feet together, and gently press your knees toward the ground. Hold this position for another 30 seconds. You’ll likely feel a nice stretch in your hips, which can contribute to improved mobility.
Lastly, let’s add in some leg swings. Stand next to a wall or a sturdy surface for support. Swing one leg forward and then backward, and then switch to the other leg. This dynamic movement not only warms up your hips but also enhances your overall range of motion.
By consistently practicing these exercises, you may notice greater flexibility and mobility in your hips, which can help alleviate any potential back pain you might be experiencing.
Enhancing Posture With Wall Angels
As a local chiropractor, I want to share an effective exercise that can significantly enhance your posture and help counteract the negative effects of prolonged sitting—wall angels.
This straightforward yet powerful movement is designed to open your chest and strengthen your back muscles, leading to improved alignment and overall spinal health.
Here’s how you can perform wall angels:
Stand against a wall: Position yourself so that your heels, buttocks, shoulders, and head are all in contact with the wall. This alignment is crucial for the exercise to be effective.
Raise your arms: Bend your elbows to create a 90-degree angle and slowly slide your arms up and down the wall. It’s important to maintain contact with the wall throughout the movement to activate the right muscles.
Focus on your form: Ensure that your lower back remains pressed against the wall as you perform the exercise. Remember to take deep breaths, which can enhance your relaxation and effectiveness of the movement.
I recommend aiming for 10 to 15 repetitions.
With regular practice, you’ll likely notice improvements in your posture and overall back health.
Incorporating wall angels into your daily routine can be a simple yet impactful way to support your chiropractic care and promote natural healing.
Feel free to reach out if you have any questions or need further guidance!
Engaging in Cat-Cow Stretch
As a local chiropractor dedicated to promoting natural healing and overall well-being, I want to share an effective exercise that can significantly enhance your spinal flexibility and alleviate tension: the Cat-Cow stretch. This simple yet powerful movement is a great addition to your daily routine.
To begin, find a comfortable position on your hands and knees. Make sure your wrists are directly beneath your shoulders and your knees are aligned under your hips. Start by inhaling deeply; as you do, arch your back and lift your head and tailbone towards the ceiling—this is known as the Cow position. Take a moment to hold this posture, allowing yourself to feel the stretch throughout your spine.
Next, as you exhale, gently round your back by tucking your chin to your chest and drawing your tailbone in—this is the Cat position. This fluid movement between Cat and Cow should be repeated for 5 to 10 cycles, coordinating your breath with each transition.
The Cat-Cow stretch is more than just an exercise; it serves to enhance spinal flexibility, engage your core muscles, and promote better posture. By practicing this stretch regularly, you can effectively reduce back pain and improve your overall mobility.
Conclusion
As your local chiropractor, I want to emphasize the importance of incorporating certain exercises into your daily routine to help prevent back pain. By strengthening your core, stretching your hamstrings, and improving your hip mobility, you can significantly enhance your spinal health. Additionally, practicing wall angels can help improve your posture, while the Cat-Cow stretch can keep your spine flexible and mobile.
It’s essential to stay consistent with these exercises, focus on maintaining proper form, and always listen to your body. With dedication to these practices, you can enjoy not just a stronger and more flexible back, but an overall healthier lifestyle. Remember, taking proactive steps today can lead to a pain-free tomorrow!
Dr. Brent Johnson is a renowned chiropractor who provides an expert level of skill and passion to deliver the best care in San Antonio. He is highly trained and has significant experience in the field. He is well known for his masterful skill of adjusting the spine.
His primary technique scientifically applies a comprehensive solution to your health and well-being. This is accomplished by first discovering the underlying cause of your condition; and more importantly, discovering how to prevent this and other conditions from occurring in the future.
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My experience at Castle Hills Chiropractic has been nothing short of exceptional. I originally came in after years of neck and upper back discomfort. The pain had begun affecting my mobility, making it difficult to turn my head and causing frequent headaches. It even got to the point where picking up my 3 year old was becoming a challenge.
After seeing the practice's outstanding Google reviews, I decided to give them a call. From the very first interaction, Nicole was welcoming, compassionate, and understanding of my situation. She made the onboarding process seamless. When I arrived for my appointment, both Nicole and Claire made me feel comfortable and well cared for. Claire took the time to walk me through the preparation process before I met with Dr. Johnson.
During my initial consultation, Dr. Johnson conducted a thorough evaluation and clearly explained his findings and treatment approach. He was transparent about what he could do to help and developed a realistic game plan, so I knew exactly what to expect. His optimism, professionalism, and positive attitude immediately put me at ease.
Now, a little over a month into treatment, the level of care and consistency from Dr. Johnson, Nicole, and Claire has remained outstanding. I've experienced noticeable improvements in both my mobility and overall quality of life. My headaches have become less frequent, and I'm able to pick up and play with my toddler without the struggles I was experiencing before. That alone is priceless.
I look forward to continuing my treatment journey with Dr. Johnson and highly recommend Castle Hills Chiropractic to anyone seeking compassionate, professional, and effective chiropractic care.
Dr. Johnson helped me detect all injuries that occurred from my vehicle accident and within days of treatments, I begin to feel relief.
Castle Hill Chiropractor is equipped with new state of the art facilities to assist with non invasive treatments for all back and spine issues and injuries. They helped treat bulging discs, herniated discs and any degenerated discs in the spine with their activator adjustments and flexor distraction decompression techniques. They have an amazing staff as well and they are always available to answer any questions. Dr. Johnson, Nicole and Claire are an amazing team! Dr. Johnson listens to all my questions and is ready to put you first. Castle Hills Chiropractic any day 100%. This is a clinic and doctor that will fix your spine issues and more and even make you feel like family then this is where you need to go.
Thanks again.
Dr. Johnson and his team were amazing! My initial appointment went smoothly and was very thorough. They made me feel completely comfortable right away. Dr. Johnson worked his magic and had me feeling better before I even walked out the door. I’m looking forward to my upcoming visits and getting healthier with their help. I would highly recommend Dr. Johnson and his team to anyone needing chiropractic care!
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I can’t recommend Castle Hills Chiropractic enough. After being involved in three car accidents—one on November 25, 2025, and two more on May 30 and June 1—I was dealing with constant back pain, herniated discs, severe stiffness, and discomfort that made everyday life difficult.
Since starting treatment with Dr. Johnson, I’ve noticed an incredible improvement. My pain has decreased, my mobility has improved, and I finally feel like I’m getting my life back. Every visit has been professional, welcoming, and focused on helping me recover the right way.
Dr. Johnson is an outstanding chiropractor who truly cares about his patients. He takes the time to listen, explains the treatment process, and is committed to helping you heal. His knowledge, attention to detail, and dedication have made a huge difference in my recovery.
I also want to give a special thank you to Nicole and Claire. From the moment I walked in, they made me feel welcomed and cared for. They’re always friendly, professional, and genuinely compassionate. They also helped guide me through my decompression table treatments, making sure I was comfortable every step of the way. Their kindness and positive attitudes make every visit a great experience.
If you’re looking for a chiropractor after an accident or need help with chronic back pain, I highly recommend Castle Hills Chiropractic. The entire team truly cares about their patients, and because of Dr. Johnson, Nicole, and Claire, I feel like I’ve gotten my life back. Thank you all for helping me heal and improving my quality of life.
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I can’t recommend Castle Hills Chiropractic enough. After being involved in three car accidents—one on November 25, 2025, and two more on May 30 and June 1—I was dealing with constant back pain, herniated discs, severe stiffness, and discomfort that made everyday life difficult. Even before the accidents, I struggled with back issues, but everything became much worse afterward.
Since starting treatment with Dr. Johnson, I’ve noticed an incredible improvement. My pain has decreased, my mobility has improved, and I finally feel like I’m getting my life back. Every visit has been professional, welcoming, and focused on helping me recover the right way.
Dr. Johnson is an outstanding chiropractor who truly cares about his patients. He takes the time to listen, explains the treatment process, and is committed to helping you heal. His knowledge, attention to detail, and dedication have made a huge difference in my recovery.
I also want to give a special thank you to Nicole and Claire. From the moment I walked in, they made me feel welcomed and cared for. They’re always friendly, professional, and genuinely compassionate. They also helped guide me through my decompression table treatments, making sure I was comfortable every step of the way. Their kindness and positive attitudes make every visit a great experience.
If you’re looking for a chiropractor after an accident or need help with chronic back pain, I highly recommend Castle Hills Chiropractic. The entire team truly cares about their patients, and because of Dr. Johnson, Nicole, and Claire, I feel like I’ve gotten my life back. Thank you all for helping me heal and improving my quality of life.
I came in with low back pain as a result of an injury from working out. When the injury initially occurred, I took a few weeks off of working out and it seemed to get better but then one wrong move at work and it was bad again. My first visit Dr. Johnson did X-rays and walked me through the treatments that would work best for my diagnosis. He explained everything in great detail so I knew everything to expect with my treatment plan going forward. After just 4 sessions my low back pain is significantly better as a whole!!
At the time I was attending another chiropractors office and for years I always had success. When I learned about Castle Hills Chiropratic being closer to me. I wanted to see if that would be a good fit for convience and comfort. Goes without saying that Dr. Brent and his staff are not just people that corral a patient through. They give a personal feeling when you arrive. From the treatments till the completion. They are there offering great advice and treatments to give every patient a better life through adjustments. I feel better after visiting them for the health care I was given than I was at the P.T. I was sent to after a car accident. Dr. Johnson gave me more feeling back in to my legs than the therapist. I highly recommend visiting them to see if they can fit your needs.
Dr. Johnson, Nicole and Claire are an amazing team! Dr. Johnson listens to all your needs and is ready to put you first. My husband and I will recommend Castle Hills Chiropractic any day 100%. If you want a clinic and doctor that will fix your spine issues and more and even make you feel like family then this is where you need to be.
Dr. Johnson helped me detect all injuries that occurred from my vehicle accident and within days of treatments, I begin to feel relief.
Castle Hill Chiropractor is equipped with new state of the art facilities to assist with non invasive treatments for all back and spine issues and injuries. They helped treat bulging discs, herniated discs and any degenerated discs in the spine with their activator adjustments and flexor distraction decompression techniques. They have an amazing staff as well and they are always available to answer any questions. Thanks again.
I was having a lot of neck problems that I felt were leading to neurological symptoms. Dr. Johnson was able to identify the issue and within just a couple visits I’ve had seen improvement. Can’t wait to see where I am at the end of my personalized protocol.
very amazing people ! always felt so welcomed here! Claire and nicole are always on top of everything! and lastly Dr.Johnson was always so sweet and helped me feel so much better after my car accident!! I highly recommend it!
Dr. Johnson and his staff are amazing at what they do. I have seen and felt an improvement in my posture, pain, and sleep! I was apprehensive about seeing a chiropractor, but after my first meeting w Dr. J I was sure that he could help alleviate my hip and back pain I was having. I highly recommend! 10/10.
Top notch customer service. Dr. Johnson and his team were great. Dr. Johnson took his time to explain my current health situation in a manner that was easy to understand. My treatment was very good and I left feeling and walking better.
Dr. Johnson is the best in San Antonio! Honestly staff is amazing always good vibes all around! I honestly forgot about my sciatica and that bulging disk is HEALED!!!
This is how a medical office should be run (giving grace to the fact that not all medical practices are predictable)!! The staff is efficient but still care enough to know each patient. I was skeptical and nervous about adjustments and Dr. Johnson took the time to explain everything and made sure that I was comfortable with anything that we were doing. I have never been kept waiting and they are flexible and kind.
I came into Castle Hills Chiropractic two months ago, because of an issue with dizziness and vomiting. I learned after being hospitalized I had a severe vertigo. After seeing Dr Johnson and setting up a plan to work on fixing the issue. The treatments I started all my issues improved. I'm glad I chose to come here. The staff is amazing always friendly and helpful they are the best keep up the good work.
I like this place because they are helping me heal, and the staff is very attentive. They have a very professional team. In addition, the people are very well-prepared to care for you—truly the best.
After 3 visits I felt so good I went home and repotted all my plants!! The doctor and staff are amazing and I highly recommend this office to anyone experiencing hip pain!
Very thorough and adjusting my treatment to my unique situation is exactly what I want in a treatment professional. Best practitioner in SA for sure and the staff are equally as helpful!
If you’re dealing with the aftermath of an accident, do yourself a favor and come here. The staff is amazing and they’ve been so supportive throughout my entire treatment. They are attentive, kind, and really know their stuff. I went from constant discomfort to feeling great, and I felt supported every step of the way. Dr Johnson is the GOAT! Truly a five-star experience.
Just finished up with my last appointment, for my first ever chiropractor care, employees made it super easy to work with my schedule, and always warm/welcoming each visit. Machines also worked wonders.
My experience with this clinic has been so amazing! I deal with scoliosis and all the pain that’s associated with it. Chiropractic care is one of the only things that’s given me relief. They have been so kind to me here and I recommend them to everyone I know.
Now you're working with professionals !<br>I came in with pain level of 10. In less than a months time, I'm at 4. Thanks to you and your staff, I'm getting back to doing the things I enjoy. All the helpful tips on posture, diet and exercise have paid off. With the picture wall full of satisfied costumers smiles you would think this is a dental office. 😀<br>Keep up the great work .<br>James
My visit was a great experience. My concerns and questions were answered . I was helped when needed help and very patient with me .<br>I received a call to check up on my discomfort due to my injury .<br>I was sent good informative tools to help my progress .Very kind and professional. Highly recommended.
I’ve had an amazing experience at this chiropractor’s office. The entire team is welcoming, attentive, and truly committed to great customer service. They take the time to listen, explain everything clearly, and make sure I’m comfortable every step of the way. Most importantly, I’ve experienced real pain relief and noticeable improvement. I’m grateful for their care and highly recommend them
Dr Brent Johnson is one of the most personable and caring people and he treats each of us individually and precisely with the least amount of pain. I just know he will get me on my horse again soon. He really listens and gets to the source of the pain, right away
Receptionist was really, really nice and sweet. Doctor was very thorough and explained everything to us.So we could understand great doctor great service.
Had my first visit for back pain and tingling, and it was a great experience. Dr. Johnson was knowledgeable and took the time to explain everything. The office is modern, clean, and very welcoming. Highly recommend!
I had a great experience at Castle Hills Chiropractic! Dr. Johnson was wonderful—he took time to explain everything clearly and made me feel at ease. The staff, Nicole and Claire were friendly and welcoming from the moment I walked in. The office is clean, modern, and well set up, and having digital X-rays made the process so efficient. I highly recommend them and I look forward to continuing my treatment with them.~
I cant recommend this place enough. I came in almost in tears from pain stumbling on crutches barely able to move or stand. They were kind, helpfull, courteous, non-judgemental and all around wonderful and amazing people! Ive been seeing them for about 8 weeks and im now able to go back to work and use a cane just for 'incase' as I continue to heal. They have helped me soooo much I cannot thank them enough!
My experience has been exceptional from the first phone call back I received from Dr. Johnson to when I first walked in and was greeted by Claire :) The most friendly, kind and compassionate care I have ever received from everyone at this chiropractic care. I have recommended this practice to every person I know. I greatly appreciate y’all being so flexible and patient with my schedule.<br>Thank you so much for listening to my concerns and helping me with my neck and back issues.
I cannot say enough wonderful things about Dr. Johnson and the entire team here. I came in yesterday not feeling my best — definitely not my finest moment — and they took such incredible care of me from the moment I walked in.<br><br>Claire and the front office staff went above and beyond to make sure I was comfortable, and Dr. Johnson tailored my adjustment specifically to how I was feeling that day so I could get real relief. I left feeling so much better than when I came in. This is what truly exceptional patient care looks like. They don’t just treat your spine — they treat YOU as a person. I am so grateful for this team and would recommend them to absolutely anyone. Five stars isn’t enough!
Castle Hills Chiropractic is a business that I'm really thankful for. Dealing with sciatica for almost a whole year, I appreciate Dr. Johnson and his staff for everything that they had to offer with treatment. They are welcoming and very friendly every time. Every session was comfortable and at ease, I can appreciate that.
My experience with this practice was exceptional from start to finish. The administrative staff is professional and welcoming, and Dr. Johnsondemonstrated a high level of clinical expertise. Despite my initial apprehension regarding my first adjustment, the team ensured I felt completely comfortable throughout the process. I highly recommend their services to anyone seeking quality chiropractic care. Book your consultation today!
Dr. Johnson and staff are very friendly, helpful and very knowledgeable. With just a few visits ive had alot more progress and less pain than I have with other chiropractors.
Friendliest staff. Dr. Johnson is such a light. Very attentive to your needs and answers all your questions. I'm so glad I found them, I'm a very skeptical person when it comes to pain relief on my back, I suffer from sciatic pain, and arthritis on my neck, and I've been to quite a few chiropractors, massages even to the point of injections. He offers a cervical decompression and lumbar decompression- I HIGHLY RECOMMEND!<br>I can honestly say with weekly visits, I'm starting to feel normal. Dr. Brent Johnson is so humble, and very gentle and truly cares about your overall health. Very reasonable prices plus price is not an option if I'm pain free!
If you want a great chiropractic experience see Dr Brent Johnson at Castle Hills Chiropractic. Erin and Claire are great too. Always friendly and helpful!
I have been a patient of Dr.Johnson for a year, my back issues have improved significantly. Erin is amazing and I would have to say the best part about this practice besides their amazing personality is how fast I am in and out of the office but still getting the best care. Dr. Johnson and Erin keep up the amazing work! I am blessed to have found Castle Hills Chiropractic!!
