DIY Exercises to Manage Neck and Back Pain

You’re a do-it-yourselfer. Maybe you’ve fixed up your home or you’re handy with tools. Instead of immediately running to someone else for help, you like to figure things out on your own. Most of the time, this personality trait has been an asset for you.

But then, you’re in a car accident.

You’re not seriously injured, but you notice later on that you have stiffness in your neck from the accident as well as back and neck pain. Naturally, you look for ways of dealing with this pain by yourself. Keep reading to learn how you can help your body heal and why you should consider visiting a chiropractor after a car accident.

Exercises to Do on Your Own

While you should continue your normal level of activity and exercise, there are certain exercises that help to strengthen your core, which includes your lower back. These include the following:

• Bird Dog: In a face-down table position with your knees and hands on the ground, extend your left arm and right leg horizontally. Try to reach out and hold this position for 30 seconds and return to the starting position and do the same with the opposite arm and leg.
• Glute Bridge: Lie down with your knees bent, feet flat on the ground, and your arms at your side. Push through your heels and lift your hips off the ground until your body becomes a straight line from your shoulders down to the your hips. Hold for as long as you can and gently return to the starting position.
• Seated Neck Release: Sit cross legged on the floor with your right arm resting on your right leg. Place your left hand over the top of your head on the right side and gently press your head toward the left. Hold for 30 seconds, and then return to the starting position.

Why You Should See a Chiropractor

Some things in life are best done with a professional. Even if you do all these exercises and more like them, it may not be enough to relieve your pain fully. A chiropractor can realign your spine and other joints, which eases tension in the body and helps it resume natural positioning. Plus, your chiropractor can teach you other exercises and stretches you can do at home to speed up your recovery.

In the end, you may be a DIY expert, but neck and back pain isn’t just going to go away on its own, and you shouldn’t have to manage it alone. Along with doing these exercises, schedule chiropractic visits to get on the right path back to wellness. Your back and neck will thank you, and you can get back to your projects sooner!

About the Author

Dr. Zinovy Chukhman, who prefers to go by Dr. Z, is proficient with many techniques, including the flexion-distraction, Graston, and Thompson techniques. He is certified with the National Board of Chiropractic Examiners. At AlignRight Injury and Rehab, he is dedicated to relieving pain, restoring function, and improving quality of life for those who have suffered car accident and other sorts of injuries. Would you like to schedule an appointment with him to address your back or neck pain? Contact our practice online or by calling 972-907-2800.