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Tips to Help You Avoid Chronic Neck & Back Pain

It would be nice to have a little chiropractor that you could take with you everywhere. They would be full of great advice to help you navigate your day in a more pain free and body friendly way! So, in lieu of your very own pocket chiropractor, here are some tips that your chiropractor would want you to follow, in order to help alleviate neck and back pain between your chiropractic visits!


When you get out of bed in the morning, do a good stretch. Especially if you suffer from lower back pain at the end of the day, a good back stretch in the morning will help to set you up for a more pain free day.


One of the keys to a healthy back is a strong and healthy core. Sit-ups help to strengthen your core muscles and that in turn will help to support your back. You can also do a yoga plank pose where you lie on your stomach and then lift your body, balancing only on your hands and toes, like a push up. Hold for as long as you can and increase the time a little each time you do it.

If you’re really feeling daring then you can do a side plank. From a normal plank position, rotate your body so that you’re balancing on one arm and leg. Reach the other arm up towards the sky. They’re challenging, but you will get better at them as you do them more!


You may not realize it, but a lot of back pain comes from hamstrings that are too tight. If the hammies are too tight then they will pull on your pelvis when you stand and cause a misalignment that would surely make your chiropractor frown. All you have to do to fix this is stretch them out! Lie on your back and wrap a yoga belt around your foot then pull your leg up while keeping it straight. Can you feel the hamstring stretching? Now stretch the leg across your groin then out and away from your body. Try to work up to holding these stretches for 90 seconds.

Get Smarter with the Smartphone

Smartphones have literally become a pain in the neck. When you hold your head forward it puts pressure on your neck and shoulders and this can lead to pain. So, try not to look down when using these devices. Prop your arms up and look at your phone straight on.

If you have any questions about how to avoid neck and back pain, talk to your chiropractor!

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