5 Exercises to Relieve Back and Neck Pain

Do you suffer from back and neck pain? Physical therapy is one of the most effective ways to manage pain long-term. In fact, if you go to a back and neck pain center, one of the first people you will meet is a physical therapist. And while there is no substitute for individualized attention from physical therapy specialists, there are a few exercises that you can easily accomplish at home. Give these a try to see just how beneficial PT can be!

1. Chin Tuck: Sometimes known as “chicken tucks,” these exercises may look a little funny, but they offer an effective neck stretch. Sit in a chair with your head in its natural position. Place a finger on your chin. Keeping your head level, gently move your neck backwards until a few inches separate your finger and chin. Hold the stretch for a few seconds and then slowly bring your neck back to meet your finger. Repeat.

2. Shoulder Squeeze: Sit or stand with your shoulders level and your elbows bent 90o. Gently move your elbows back, squeezing your shoulder blades together as far as you can. Bring your elbows forward to neutral and repeat.

3. Cat-Cow: Do you have both back and neck pain? Center your attention on this simple exercise. On hands and knees, slowly raise your back until you look like a cat with its back curved high, head down. Hold this position for several seconds. Then, slowly lift your chin towards the ceiling as you bend your spine downwards. Your stomach should be low, your back stretched in a u-shape. This is the “cow” position. Repeat, slowly alternating between the cat and cow positions.

4. Pelvic Tilt: Try this for low back tightness. Lie on your back with knees bent and feet flat. Gently tilt your hips upwards so that the small of your back pushes down to the floor and your belly button pulls in. Then, tilt your hips backwards so that the small of your back lifts uoff of the floor as you tighten your gluteus muscles. Slowly tilt back and forth. Repeat.

5. Bridge: A favorite of yoga instructors and runners alike, bridges are a great exercise for your whole body. Lie on the floor, with knees bent and feet flat. Position your arms at your sides, palms down. While pushing down into the floor with your arms and feet, slowly lift your pelvis to form a “bridge” between your shoulders and feet. Your hips should be high and your back straight. Hold the stretch for a few seconds, and then lower back down to the ground. Repeat.

Looking for more exercises to relieve chronic pain? Our physical therapy specialists at Physical Healthcare of Jacksonville offer personalized sessions to target problem areas and maximize results. Our pain management clinic is known for its emphasis on functional medicine and holistic care. Give us a call today to see how we can help you relieve pain and live better.