If you struggle with pain and discomfort in your neck and back, you might wonder how to experience relief between visits to your chiropractor. There are a handful of simple stretches you can do each day to relieve tension, relax the muscles around the spinal column, and promote pain management. Here are some stretches chiropractors use for neck and back pain relief. 

4 Stretches for Neck & Back Pain

1. Knee-to-Chest

Pulling your knees into your chest stretches the muscles in the hips and lumbar spine, which relieves pressure on the spinal nerves by creating space around them. Lay flat on your back with both legs extended, and gently pull one knee into your chest. Hold for 10 to 20 seconds and repeat with your opposite knee. 

2. Child’s Pose

Child’s pose is a yoga stretch that relaxes and gently stretches the back muscles, allowing them to release. Kneel on a mat with your knees slightly wider than hip-distance apart and turn your feet inward so your toes touch. Extend your arms above your head, and slowly move into a forward fold while keeping your hips pressed into your calves. Hold the stretch for 30 seconds to one minute. 

3. Cobra Pose

Cobra pose moves the spine backward to stretch and strengthen the muscles to relieve tension. Lie on your stomach with your legs extended and place your palms down in front of your shoulders. Press into the earth to lift your body and arch your back while keeping your pelvis on the ground. Hold the position for 10 seconds, lower, and repeat five times. 

4. Piriformis Stretch

The piriformis is a muscle in the buttocks that may become compressed and irritated after running or sitting for a long time. Relieve the compression by lying on your back and crossing your right leg over your left leg. Pull your right knee into your chest until you feel tension. Hold for 30 seconds, release, and repeat a few times before doing the same on the other side. 

Experience long-lasting relief from neck and back pain with chiropractic stretching and adjustments from Chiropractic Associates of Platteville LLC. This chiropractor, located in Platteville, WI, provides holistic care and pain management solutions for conditions involving the neck and back. Call (608) 348-3156 to set up a consultation, and visit the website to learn more about their team and experience.