6 Simple

Neck and Back Exercises

Find Back Pain Relief With Tips From Christopher Berry, DC

Find Relief and Live a Healthier, Happier Life

Chronic pain takes a serious toll on your life, and you don’t have time to waste. You’ve got kids to take care of, work to get done, and your favorite activities to enjoy.
If you’ve ever injured your neck or your back, then you know that the resulting neck and back pain and stiffness can be debilitating. Even simple acts like sitting for too long at your desk can contribute to significant neck and back pain/discomfort. However, by doing a few simple chiropractic exercises, you can relieve a lot of that discomfort.

The following chiropractic exercises can be done in only a few minutes and you can complete them anywhere around the house or office.

Reach out to Christopher Berry, DC for more information or to schedule an appointment to find back pain relief in Bakersfield today!

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Benefits of Chiropractic Exercises:

  • Pain relief
  • Proper spine alignment
  • Tightening and toning of muscles
  • Headache reduction
  • Increased energy
  • Immune system boost
Effective

Effective

Targeted

Effective

Simple

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Fast Results_

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Exercises From Experienced Professionals

Christoper Berry, DC is a board-certified chiropractor in Bakersfield who specializes in a range of effective, targeted chiropractic treatments. He truly values his clients’ health and will sit down with each one to understand their pain points, struggles, goals, and needs so that he can provide personalized chiropractic care. Learn more about Dr. Berry or reach out to schedule an appointment in Bakersfield today!

Quick and Simple Exercises

You don’t have forever to spend doing chiropractic exercises to relieve your back pain. Christopher Berry, DC understands that life is busy, and that’s why our team has developed six quick and simple exercises that will help you find relief in minutes. Get started today!

6 Simple Neck & Back Exercises

6 Simple Neck & Back Exercises

If you’ve ever injured your neck or your back, then you know that the resulting neck and back pain and stiffness can be debilitating. Even simple acts like sitting for too long at your desk can contribute to significant neck and back pain/discomfort. However, by doing a few simple chiropractic exercises, you can relieve a lot of that discomfort.

The following chiropractic exercises can be done in only a few minutes and you can complete them anywhere around the house or office.

1. Forehead Press

One simple, but effective exercise is to place both hands on your forehead and push against them using your neck muscles.

Be careful to not push back with your hands.

Hold your neck in the stretched position for a few seconds before relaxing.

Repeat this four or five times until about a minute has passed.

2. Neck Press

Another effective exercise that you can use in tandem with the first is to place your hands on either side of the base of your neck.

As before, push against your hands with your neck.

Remember not to push back with your hands.

Hold the position for a few seconds, relax, and repeat until another minute has passed.

3. Pressure Point Massage

Massaging pressure points at the sides of your neck where it meets your shoulders can relieve a tremendous amount of pain.

Gently roll your fingers along the pressure points for 60 seconds.

4. Low Back Lean

Now that your neck muscles are feeling relaxed we can move on to some simple exercises to help with back pain.

Standing with your feet shoulder-width apart, place one hand on your lower back just above your buttocks.

Now lean backward at the waist about 15 degrees.

Count to three and return to your normal standing position.

This will help strengthen your lower back.

5. Leg Lifts

Next, find a sturdy chair with a straight back to stand behind.

Place both hands on the back of the chair and lift your leg behind you while keeping your knee straight.

Using a slow, controlled motion return your leg to the ground.

Alternate between legs five times.

This improves the strength of the hip muscles that support the lower back.

6. Roman Chairs

Finally, stand with your back flat against a wall.

Slowly allow yourself to slide down it until your legs and back form a right angle.

Then gradually slide up until you’re in a normal position. Repeat three times.

Daily use of this chiropractic exercise will help build abdominal strength so that your back doesn’t have to work as hard to maintain good posture.

Final Thoughts

If you’re able to work all of these exercises into your daily routine, you’ll relieve your back and neck pain in no time.

Whenever you have some downtime, you can engage in any of these exercises. They’re quick, convenient, and, most importantly, effective.

Remember to always consult a physician before starting a new exercise routine and reach out to us at Core Chiropractic + Wellness in Bakersfield for all your chiropractic needs!

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