Neck pain can be simply unbearable at times. It makes it difficult to sleep, walk, sit and do just about anything comfortably. I know this because I had dealt with it for nearly two years before I found any relief. It was not until I began going to a chiropractor that I found that life did not have to be so painful. The chiropractor made regular adjustments each week and helped me learn what I could do to make myself more comfortable. I have included everything that my chiropractor taught me on my website to help others going through the same struggles as I did.
Stretching your back on a regular basis will help to reduce back strain and alleviate tension that builds up. Here are some simple stretches you can do at home to reduce back pain.
Stretch From Your Knees
Start by lying flat on your back on the floor and with your knees bent and feet flat on the ground. Using both hands, slowly pull your left knee to your chest and hold it in place for twenty to thirty seconds. Afterwards return the left knee to the starting position, and then repeat the stretch on the right knee and hold it for the same amount of time. After you have stretched both knees separately pull both knees to the chest at the same time and hold the stretch. This will loosen the muscles in the back and ensure that they relaxed to prevent them from tightening up.
Stretch Neck And Back From Hands & Knees
Place a yoga mat on the floor and then get down on your hands and knees. Once into position, arch your back and move forward with your hands out in front of your body. Then look towards the ceiling, hold the position for approximately thirty seconds and stretch out all the muscles in your neck and back. The body should make a shape of the letter C when you are looking at the ceiling in this position. When finished slowly move your body back into the starting position, making sure that you don't make any sudden movements as you could pull a muscle doing this stretch.
Stretch The Lower Back
Lying flat on your back with your knees pointed to the ceiling and feet flat on the floor. Raise your hips towards the roof and hold them in that position for a couple seconds before resetting back into a flat position. Do this multiple times to work out the kinks in the lower back and work your abdominal muscles. Start by doing five reps and then slowly adding one more rep per day, until you work your way up to about twenty per day.
If back pain persists after doing the exercises on a regular basis you should consult with a professional chiropractor to have your back and spine inspected. A professional chiropractor for headaches can examine the bones in your back and rest them back into position by cracking your spine to adjust them back into position if necessary.