#BackToBasics Neck and Back Pain Relief

To relieve neck and back pain, the most beneficial action that you can take is to get an adjustment from your chiropractor. This will make sure that your nervous system is working correctly and will help combat inflammation.  As an added bonus, when you maintain your spinal balance, it will not only help you prevent injuries, but it will also help you heal faster if you do have a problem.

To prevent neck and back pain, you always want to be cognizant of your posture.  This holds true at work and at home.  The majority of patients that Complete Chiropractic of South Hills sees aren’t coming in because they hurt themselves, but because they have repetitive stress injuries due to improper prolonged posture.  The cause of this is typically from the use of electronics.

Check out the ACA’s “Healthy Back Tips” video here for more posture-related tips and tricks: https://video214.com/play/8tOlR9nun4ZX844HbGRYeQ/s/dark

Getting to the CORE of it all

Most people have really weak core muscles.  This is bad for your spine because the core muscles stabilize it.  This is also bad for your chiropractic adjustments.  If you go for an alignment, but you have a weak core, your adjustments will not hold!

You need to work on core stabilization so that you don’t have to rely on a chiropractor to be adjusting you constantly.  Your core will be able to hold the alignment for you.

Exercises to Strengthen Your Core

Planks are very versatile and have different skill levels that you can work through.  They require muscles in the entire lower body as well as your abdominals, obliques, hamstring, quads and glutes.

In plank position, you want to remember to keep your back as flat as possible, so that you resemble a board.  This will build up your muscles to help your core stabilize.  When you are first starting out with a weaker core, you can do modified planks so that you plank from your knees instead of your toes.  Try holding the position for ten seconds and work your way up from there.  A good goal to work towards is holding your plank for 90 seconds.

Planking pro?  There are apps and programs that help you change it up to keep your workout fresh and challenging!

(Sidenote:  Complete Chiropractic of South Hills actually has a patient that holds his planks for 5 minutes at a time!)

Another great exercise to strengthen your core is the “Superman”.  It is a back extension exercise designed to strengthen your lower back muscles.  Lay on a yoga mat (or a yoga ball for an easier stretch) with your arms out in front of you and start by lifting up your left arm and your right leg.  Hold that position for five to ten seconds, then switch.  Lift up your right arm and left leg, then hold that position for five to ten seconds.  Continue to alternate for five to ten minutes.

When you become a pro at this stretch, you should be able to lift both arms and legs, so you look like Superman flying on the floor.  Again, a good goal is to hold this pose for 90 seconds.

You should work on strengthening your core for at least 10 minutes per day.

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