Back and Neck Exercises Recommended By Chiropractors

By Brandi Swieter

The back and neck are two of the most common areas of the body that experience regular pain. People often attempt to crack their necks and backs in an attempt to rid themselves of the pain they’re feeling and improve their day. Stress often plays a significant role in the aches felt in these areas. By seeing a chiropractor and receiving recommendations on some exercises to try, more people can de-stress and reduce their discomfort.

Knee to Chest

A simple exercise, the knee to chest helps relieve pain in the lower back. Simply lie on the floor with knees bent and feet flat to the floor. Bring one knee as close to the chest as possible and hold it in position for at least 15 seconds. Return to starting position, and repeat the process with the other leg. Individuals who want to get a better stretch can hold their knee with their arms and pull in slightly. This exercise should be repeated on each side at least a few times to see results.

Pelvic Lift

Another simple option, the pelvic lift also helps to reduce achiness felt in the lower part of the back. Lie on the floor with knees bent and raise the pelvic region off the ground, squeezing the buttocks. People get a better stretch when raising as high as possible and holding for at least a few seconds. At least eight reps should get done, always returning to the starting position between each and lifting again for an improved stretch each time.

Cervical Spine Extension

To alleviate pain in the neck, try a cervical spine extension. Sit down and place hands at the sides. Lower the shoulders while rolling the head forward so your chin is to your chest. Lift head and tilt it backward until the chin aims toward the ceiling. This movement should ease tenderness in the neck as it takes pressure off the spine while also lengthening it.

Eliminating pain is a goal of many people, especially those who feel frequent discomfort in their backs and necks. By using some recommended exercises from chiropractors, more people can de-stress their bodies and relieve the tension that’s been built up over time. For an adjustment, visit The Joint Chiropractic at one of their 400 locations during their extended hours. They may offer some additional guidance on exercises to try to relieve discomfort.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Phoenix, Ariz.


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