Patients always ask us what they can do at home to help reduce their neck or back pain. You have asked and we have answered. You will find exercises and stretches you can perform at home to help reduce pain and increase flexibility and strengthen the muscles that support the spine. Please click the area of exercise you are interested in below .
Neck Stretch Exercises
3 Neck Stretches & 4 Neck Exercises You can do at Home to Reduce Pain, Tension & Headaches
Core Strength Exercises
Do you suffer from lower back, hip, or knee pain? Are you trying to recover from a low back injury but just can?t seem to get the results you desire? Developing proper core strength is a very important element in someone?s road to recovery following an injury to their lower back or helping to alleviate pain in those regions in general.
?However, regular core strengthening exercises aren?t only recommended to those who suffer from low back pain and injuries, they are recommended for everyone and should be incorporated into a weekly workout regimen. A strong core will stabilize your spine and hips, allowing proper healing to occur and will help reduce the risk of future injury, as many injuries that do occur are a result of a weak core. A strong core can also improve athletic performance.
Core muscles involve more than just the abdominal muscles. In addition to the abdominal muscles, the core muscles also include the muscles of your middle and lower back, pelvic floor, and gluteal region. A core strengthening program will start with a variety of very simple to do body weight exercises that are easily performed in the convenience of your home multiple times per week. As you get stronger, there are several progressions that can be added to the exercises to make them more difficult so you can get continued results.
As your core begins to strengthen and stabilize, you may notice that neck and shoulder pain can also become alleviated. This is due to the fact that the core muscles transfer forces between the upper and lower body and extremities and also provide stability through the hip, trunk and shoulders.
A core strengthening routine is recommended to be performed hand in hand with your chiropractic care, and will assist in the results that you get in our office. When your core is strong, not only will you be at a decreased risk of injury, you may also tend to ?hold? your adjustments better.
If you don't see any improvement in pain or feel worse you need to call and set-up a consultation to be evaluated to see if a more serious structural issue exists.
Low Back Exercises
Home Exercises for Reducing Low Back Pain
In this video Dr. Patrick McAuley will show you three muscle groups that can become tight and build scar tissue which can increase low back pain. Using a foam roller, Dr. McAuley will show you how to position your body on the roller in each area and show how to move on the roller to alleviate muscle tightness and breakup scar tissue in the muscle. Foam rolling is a great exercise for helping to reduce low back pain you can do at home.