Chiropractic Exercises You Can Do At Home To Relieve Back Pain

The best chiropractic exercises can help relieve back pain, neck pain, and many other kinds of pain that may originate in your back.

But it’s important to learn the right chiropractic exercises and stretches to do since there are some that can actually cause more harm than good if not done correctly.

Here’s what you need to know about how to get started with chiropractic exercises so you can keep your back and spine in tiptop shape without hurting yourself further.

How much do you know about chiropractic exercises? What’s the best way to use them to relieve lower back pain and other ailments?

When they’re performed correctly, chiropractic exercises can be an effective and safe way to treat your body.

But they aren’t all created equal, so here are some tips on what kinds of exercises to look for in a chiropractor and how to get the most out of your treatment.

Can Chiropractors Damage Your Spine?

There are some people who fear that chiropractors may be dangerous, but that’s not true at all.

In fact, there’s no evidence at all to support those allegations.

The fact is that chiropractors are extremely careful with their methods and will never recommend exercises or stretches that might cause damage.

If you need exercises or stretches after receiving treatment from a chiropractor then it’s safe to do so!

In fact, there are many things that patients can do on their own at home after visiting a chiropractor.

These range from posture changes and self-massage techniques to simple stretches, so long as they go over these first with their doctor of course!

chiropractic exercises - patient-at-chiropractor

Can I Do Chiropractic Adjustments Myself?

If you’re currently visiting a chiropractor, you may be wondering if it’s possible for you to do adjustments yourself, particularly if your treatment sessions seem like they’re taking forever.

As far as self-adjustments go, while there are plenty of guides online that show patients how to perform their own treatments.

It’s important to understand why doing so could actually pose health risks.

For one thing, each person has a unique spine and set of vertebra.

Performing an adjustment on yourself is only going to be effective on an individual basis—and since you can’t see what you’re doing inside your back very well, mistakes are likely.

What’s more, these types of manipulations put too much pressure on your neck and head.

Having your body suddenly jolted into place by your own hands could easily cause harm.

Unless you have extensive training in treating medical conditions (which, let’s face it, many patients don’t).

Never attempt self-manipulation unless ordered to by a doctor.

The safest way to get relief from tension or pain in the neck or back is to find someone who knows what they’re doing—so make sure you keep up with regular checkups!

What Exercises Do Chiropractors Recommend?

When most people think of chiropractors, they think of headaches and back pain.

This isn’t surprising; chiropractors are experts at treating those issues and neck pain, knee pain, and more.

However, many people don’t realize that a primary goal of a visit to a chiropractor is exercise.

Learning about which exercises can help alleviate your symptoms or improve your overall health and performing them under supervision.

According to some studies (though there are plenty of dissenting opinions out there).

Exercise can help treat even long-term ailments such as chronic back or neck pain by strengthening surrounding muscles and improving circulation in areas that have been causing you trouble.

For these reasons, if you’re dealing with recurring neck pain from poor posture, working with a local chiropractor on regular stretching routines may be very helpful.

It’s important to remember that exercise is never guaranteed to relieve any discomfort: it certainly helped many of our readers, but it doesn’t always work for everyone.

What does seem clear, though, is that for whatever benefits it provides, it’s best done regularly over time rather than simply performed once every couple of weeks when your pain flares up again.

Always check with your doctor before starting an exercise program!

And consider asking your chiropractor for guidance on a program tailored to treat your particular aches and pains.

Why Is Stretching Important For Back Pain?

Stretching is one of those things that you always know you should do but it’s not necessarily high on your priority list.

Often, you make time for stretches when stretching is a way to avoid something that hurts more than it helps.

When chronic back pain strikes, though, it’s important to make regular time for stretches so you can get on top of back pain and stay there. 

For instance, chiropractic exercises have become increasingly popular in recent years because they don’t just provide relief from aches or pains.

They also increase mobility and reduce risks associated with chronic conditions like low-back pain. 

chiropractic exercises - man-doing-a-hamstring-stretch

Is Stretching Safe To Do At Home?

Stretching can be safe for almost anyone, but there are a few things you need to know.

Many of us are under the impression that stretching is only useful for improving our flexibility and range of motion.

But according to experts, stretching also reduces stiffness and helps improve circulation.

When it comes to safe stretches at home, here’s what you need to know.

Don’t stretch cold muscles.

If you want to do some light stretching after your workout or physical activity, never do so on cold muscles (i.e., muscles that haven’t been used in a while).

Instead, warm up first with a five-minute walk or jog.

Move slowly and deliberately when you stretch:

It’s important not to bounce when doing any kind of stretch.

Instead, move slowly and deliberately through each stretch using slow diaphragmatic breathing.

Breathe deeply in through your nose and out through your mouth while performing any form of exercise (including stretches). 

Stretches For Neck Pain

There are many different stretches that can help ease neck pain and discomfort.

Although some of these exercises can be done at home, your best bet is to go see a chiropractor, as they will be able to perform individualized stretches based on your specific condition.

Some of these exercises may seem easy, but it’s important not to rush through them.

You want to make sure you are executing each movement correctly in order for them to do any good.

Below we’ve outlined some of our favorite neck-pain-fighting stretches, along with how to properly execute them.

Do three repetitions of each stretch five times per day, and give yourself at least one rest day between sessions.

The cervical Mobilization

This one’s pretty straightforward: place both hands behind your head while sitting up straight, then gently tilt your head over to one side while keeping both ears lined up with shoulders; hold for 10 seconds before repeating on the other side 3-5 times total per day.

The Posterior Cross Pinch

Place one hand behind your back so that you’re applying pressure on one shoulder blade; use the opposite hand to bring the ear closer to the shoulder until you feel a comfortable stretch in middle/lower part of the back; hold for 10 seconds.

The Sternocleidomastoid Stretch

While seated or standing, take one arm across the body and grasp the opposite elbow (be sure not to grab bicep); pull elbow as close to the chest as possible without pain; do on each side.

The Neck Flexor Stretch

While seated or standing, place hand behind head and lean head forward; hold for 15 seconds.

The Chin Tuck

While standing, lower your chin down towards your chest; keep it tucked for 20 seconds at a time.

The Front Neck Bend

Stand facing away from the wall; slowly bend forwards at the waist with arms outstretched in front of you until palms make contact with the wall.

Side Bends

Stand perpendicular to the wall with hips touching it; slowly lower upper body laterally away from the wall toward the left side.

Cervical retraction

Sitting upright, place palm against forehead just above eyebrows and gently push head backward.

Stretches For Mid Back Pain

Stretching exercises for mid-back pain can help you to relieve neck and shoulder pain, as well as reduce tension in your back.

These stretches are simple and easy to do at home or on the go, which means you can use them whenever you feel the tension coming on.

Try holding each stretch for around 30 seconds, switching between each one with a short break in between.

As always when stretching, don’t bounce or yank your body into position—think about taking it slow and steady.

(And, of course, consult your doctor before trying any new stretches.)

Here are a few great stretches that will help soothe painful mid-back muscles

Pec Stretch

Start by standing up straight and holding onto something sturdy like a wall, chair back, or tabletop.

Bend over until you feel a gentle pull on your upper pecs; hold for 15 to 20 seconds and repeat five times.

Upper Back Stretch

While seated, bend forward from your hips and let your arms hang down towards your legs while keeping your head facing forward.

This stretch should be done gently to avoid straining anything

Arm Across Chest Stretch

In order to perform an arm across chest stretch, stand up straight and clasp one hand behind your back.

Hold there for 5 to 10 seconds, then switch sides. Repeat three times per side

Overhead Reach Stretch

If you’re stuck sitting at a desk all day long, you could find yourself hunching forward without even realizing it.

When your shoulders round forward too much, they can create muscle strain or trigger discomfort throughout other parts of your body.

To counteract that unpleasant feeling and realign tight muscles, try doing overhead reach stretches every hour or two during work hours

Wall Arch Stretch

An arch is another great option if desk sitting is painful; starting off standing in front of a solid surface like a wall is important because arching backward requires strong abdominal support.

Examples of Stretches For Lower Back Pain

Back stretches are a great way to reduce your low back pain.

They work best when you do them regularly, but even doing these stretches just a few times a week can help reduce lower back pain.

Here are some good examples of stretches for lower back pain.

Hip Flexor Stretch

Stand with your feet shoulder-width apart and hands on your hips.

Tighten your buttocks muscles and push one hip toward the ground until you feel a gentle pull in your groin area.

Extend your opposite arm overhead, looking up at it until you feel a stretch in your low back area.

Knee-To-Chest Stretch

Lie down on your back and hug both knees into your chest.

Keep your chin tucked in so that your neck stays long while you hold onto both knees with both hands.

Breathe gently while holding this position as long as possible; gradually increase how long you’re able to hold it every day until 30 seconds becomes easy.

Knee Bend Twist

Start sitting cross-legged or kneeling with one knee bent under you while holding onto that knee with one hand behind you, ankle or foot touching the floor or wall behind you.

Twist your upper body away from that leg, breathing normally as you do so.

Lying Butterfly Stretch

Lying flat on your back with legs straight out in front of you, grab one leg near its thigh with both hands and move it straight out to create a 90-degree angle between legs and thigh/hip.

The other leg will be straight out to the side then slowly raise it off the ground stretching through your buttock muscle by leaning into it until you feel a gentle pull somewhere in your midsection.

Repeat on the opposite side

Child’s Pose

For those seeking relief from severe lower back pain, Child’s pose is especially effective.

It helps stretch tight hamstrings and may also relax you enough to fall asleep if it’s late!

Start facing forward with legs together and sit on your heels.

Rest torso against thighs and lengthen arms forward along the floor between legs, palms facing up.

Extended Child’s Pose

Start child’s pose as above then extend your arms ahead of you keeping palms pressed together in prayer.

Gently arch your head towards the opposite knee while taking several deep breaths

Cobra Pose

Start face down with legs straight out behind you and palms facedown on the floor, elbows below shoulders.

Push up into cobra pose pushing shoulders up above wrists.

Pause, press hard with toes, and repeat

Downward Dog Poses

Position yourself in plank position while standing then walk feet slightly wider than hip-width apart and place hands flat on the floor either directly under your shoulders or slightly wider than shoulder-width.

Stretches You Should Be Doing Every Day

There are tons of stretches you can do.

Here’s a list of some basic ones that you should include in your daily routine.

Neck Stretch

Sit straight and tall, with your shoulders relaxed and down.

Take one hand and place it on top of your head.

Use your other hand to gently pull your hand towards you until you feel a slight stretch in your neck muscles.

Breathe deeply while holding for 10 seconds, then switch sides.

Shoulder Stretch

If a chair is nearby, lean over so that both arms are on top of the backrest at shoulder height.

Keep both elbows bent 90 degrees and relax into position for 20 seconds.

Alternatively, stand up straight and put your hands behind your head; relax into position for 20 seconds.

Back Stretch

Gently arch backward from your lower back by bending slightly forward from your waist.

If using a chair or couch, place your hands on either side of its armrests. Hold 30-60 seconds without straining yourself too much.

You don’t want to push yourself beyond what’s comfortable!

Chest Stretch

Push your chest forward by hugging yourself tightly in an embrace.

Then take one arm across and behind you as if putting it around someone else’s shoulders.

Make sure to keep it as close to your body as possible. Once again, hold 30-60 seconds.

Hip Stretch

With one foot out in front of you and your knees relaxed, slowly slide your bottom leg back behind you; use your hands to help guide it further back if necessary.

Stay like that for 30-60 seconds before switching legs.

Ankle Flexor Stretch

While standing near a wall, place one foot ahead of you with just enough space between them so that when walking toward the wall, you would need to step down about 5 inches.

Place both palms flat against the wall and gently walk toward it until tension is felt in your calves; hold for 10–15 repetitions per leg before stretching again somewhere else.