chiropractic exercises

Easy Chiropractic Exercises You Can Do At Home

Chiropractors treat about 27 million Americans every year. In fact, chiropractic adjustments are performed almost 1 million times every day. However, it’s not always easy to make it to an appointment.

If you’re in pain or can’t make it because of COVID-19 quarantines, that’s okay. Instead, try to at-home chiropractic exercises for managing your pain.

With these tips, you can ease your low back and neck pain while preventing more from developing in the future!

Get your spine back on the right track with these easy preventative chiropractic exercises today.

Low Back Pain Exercises

About 65 million Americans have reported recent episodes of back pain. In fact, back pain is the sixth most costly condition in the US. It could lead to as many as 83 million days of missed work a year.

You can develop pain in your lower back, or lumbar spine, due to:

  • Poor posture
  • Poor core control and stability
  • Lifting heavy objects

Your lumbar spine runs from the bottom of your ribs to your hips. Since these bones are attached to your pelvis, they often experience movement. They bear a lot of weight and take on the day’s stresses.

Here are four easy exercises for back pain you can use before your next chiropractic adjustment.

1. The Pelvic Tilt

Your lower back will work harder to stabilize your entire body if your abdominal muscles aren’t functioning properly. You can use the pelvic tilt exercise to improve your core’s stability.

First, lie flat on your back. Bend your knees and press your feet to the floor. You can either rest your arms at your sides or behind your head.

Pretend someone is about to punch your stomach and brace yourself. Tighten your abdominal muscles. As you press your back to the floor, you should leave no space between your lower back and ground.

Hold for 10 seconds and make sure to breathe. You can repeat this exercise 10 to 20 times in one set to stabilize your core.

2. The Knee to Chest Stretch

Are you experiencing any shooting pain through your legs and lower back? You might have an issue with your piriformis muscle. The piriformis muscle is located in your buttocks.

You can stretch the piriformis muscle by lying back on the floor. Bend your knees and press both heels to the ground. Then, place your hands behind your knee.

Pull your knee to your chest and hold it there for 10 to 15 seconds.

Then, repeat with your other leg. 

3. The Lunging Hip Flexor Stretch

Your lower back can become constricted if your hip flexors become too tight. This stretch will help open your hips.

First, kneel on your right knee. Place your left foot in front of you.

Lean toward your left foot, bringing your hips to the floor. At the same time, tighten your buttocks to deepen the stretch.

Make sure your lower back remains straight as you complete this stretch to avoid a potential injury.

Mid-Back Pain Exercises

Your thoracic spine runs from the top of your shoulders to the bottom of your ribcage. You can develop thoracic back pain after sleeping in an uncomfortable position or hunching over a desk for hours. Lifting heavy objects can result in this type of pain, too.

You can use these chiropractic exercises to each your mid-back pain.

1. The Cat-Cow Stretch

Start this exercise by positioning yourself on all fours. Keep your knees square with your hips and wrists under your shoulders. Then, distribute your weight throughout your hands.

Avoid putting too much pressure on your wrists.

Take a deep breath and dip your stomach toward the ground. Lift your tailbone to the ceiling to complete the cow stretch.

Then, exhale, round your spine, and tuck your pelvis inward. Bring your chin to your chest to complete the cat stretch.

2. The Cobra Stretch

If you’re experiencing tension in your mid-back, try the cobra stretch to boost your strength and flexibility.

Lie flat on your stomach with your legs squeezed together, arms palm-down beside your shoulders. Flatten both feet as you press up using your hands, lifting your head and chest. Keep your hips on the mat.

Lengthen your spine, keep your shoulders down, and tilt your head backward. Maintain this position for one deep breath before lowering yourself back down. Repeat these chiropractic exercises at home five to 10 times for a set.

3. The Spinal Bridge

Lie flat on your back with your knees bent and both feet on the floor. Press both feet to the ground and lift your hips up. Then, place your hands under your tailbone.

Press through your shoulders while keeping your hips up for 10 to 15 seconds.

Then, bring your hands to your sides, roll your hips down, and repeat. 

Neck and Shoulder Exercises

Your neck supports the weight of your head. Unfortunately, sleeping wrong or staring at a screen all day can cause discomfort. Try these pain management chiropractic exercises to ease the ache in your neck.

1. The Side Neck Tilt

Start by facing forward with your spine straight. Then, tilt your head to your right shoulder until your ear touches your shoulder. Stop when you feel it.

Hold this position for five to 10 seconds. Then, repeat on the opposite side.

Repeat 10 times.

2. The Forward and Back Neck Tilt

Face forward with your back straight. Then, lower your chin to your chest and hold it there for 15 to 30 seconds. Slowly lift your head back up.

Then, tilt your head to the ceiling at hold for 15 seconds.

You can repeat this exercise daily to ease your sore neck muscles.

3. Downward Neck Release

Start with your head facing forward, back straight. Then, point your nose toward your right armpit. Position your right hand behind your head.

With your left arm behind your back, gently pull the right hand behind your head. Stop when you feel the stretch.

Hold for 30 seconds before repeating on the other side.

You can complete these neck and shoulder exercises sitting or standing.

Prevent Wear and Tear: Chiropractic Exercises You Can Do From Home

Don’t live life with aches and pains. Instead, use these preventative chiropractic exercises to ease your aches away. These chiropractic exercises can help your neck, back, and shoulders between professional adjustments.

Ready to schedule your next appointment? We can’t wait to see you.

Request an appointment at our chiropractic and wellness offices today to get started!