Are you suffering from neck and back pain and looking for relief? Read on for some tips and exercises that may help relieve this type of pain. Living with neck and back pain on a daily basis can be very difficult. Fortunately, some exercises can be done to help relieve neck and back pain, allowing you to be able to do the things you love once again.
By understanding and utilizing exercises for neck and back pain, you can keep the discomfort at a minimal and tolerable level and not let it hold you down on a daily basis. The following are six useful neck and back pain exercises to consider working into your regular stretching routine.
Sometimes all our neck needs is a little stretch to keep it feeling loose and comfortable throughout the day. There may not be a more natural way to accomplish this than through simple head tilts, either upon waking up or when becoming stiff while sitting at a desk during work. Just sit or stand with good posture, tilt your head towards the sky and hold for a count of five before returning to the center position.
The neck rotation exercise is another effective way to deal with neck and back pain on a daily basis. This is a great stretch to do at any point throughout the day, including before bed, upon waking up, or while at work. To do a neck rotation, start sitting or standing with a good posture, touch your chin to your chest, and then rotate clockwise with as much range of motion as possible.
The arm slides exercise is great for anyone who suffers from shoulder pain in addition to neck and back pain, and it is also quick and easy to do daily. For arm slides, start with the back firmly against the wall and place the arms at a 90-degree angle against the wall as well. Slide the arms up the wall slowly and then back down into the starting position. Be sure to keep the arms firmly against the wall and repeat the process several times.
The I-pose is a simple daily stretch that works to relieve minor neck and back pain. Start this exercise by sitting in a chair. Sit with good posture and let the arms hang straight down. Slowly raise the arms up and over the head, keeping them straight the entire time, and then lower them slowly and repeat the process.
The child’s pose exercise is a great stretch that relieves pain in numerous areas of the body, including the neck and back. This pose is performed on your hands and knees in a bow position with the torso between the thighs. Be sure to keep your arms extended and by your side. Hold the pose for as long as is needed to stretch out the neck and back and relieve the pain.
The child’s pose described above is one example of a yoga exercise that works well to relieve body pain, but there are many others. In general, yoga is a great way to relieve chronic neck and back pain and live life more comfortably overall.
No one should have to live with chronic neck and back pain. You should seek neck and back pain treatment if the discomfort becomes chronic or intolerable. A primary care or urgent care physician can provide a diagnosis and treatment plan for neck and back pain, assisting you with medical treatment and a lifestyle and diet plan that helps address your neck and back pain long-term.
You should visit an urgent care center if your neck or back pain becomes intolerable. Many urgent care centers also help treat chronic pain, as well. Signs that indicate a medical emergency include shooting pain in the arm or shoulder, numbness, and sudden loss of strength. A primary care physician may be a solution for tolerable neck and back pain.
If you are dealing with chronic or acute neck and back pain that has not improved on its own, then give us a call today. Our urgent care center can assist you with the diagnostic and treatment process.
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