Exercise Program for Low back and Neck Pain

The most recent scientific evidence recommends combining these steps for low back and neck pain.

  • Manual Therapy

  • Exercise

  • Advice and Education

  • Self-Management of pain 

Manual Therapy is a form of hands-on Therapy. Spinal Manipulation or adjustment, Spinal mobilization is a procedure when we use our hands or instruments to apply a controlled force to a spinal joint. It can help increase joint movement and, as a result, decrease muscle tightness and reduces pain. Chiropractors and Doctors of Osteopathy use manual Therapy and Spine manipulation to treat musculoskeletal injuries.

Exercise

The following exercises are based on the latest scientific evidence and research for general pain relief; please consult with your physician before trying.

Self-Management For Pain Relief

 What patients do at home sets them up for Successful management of their chronic pain. Research has shown that the best way to modulate chronic pain is by engaging in daily exercises. Whether using a foam roll, stretching, strengthening, or any other exercise routine along with manual Therapy helps keep the spine mobile and flexible. It is also necessary to prevent injuries, improve function and build strength.

A strong core makes perfect posture. As dancers pivot and spin, it is their core that keeps their bodies together. If they don't have a strong core, they will collapse.

Core Stability

 Unlike popular belief that for a strong core, we need to focus on six-pack abs and the obliques, our core includes the back muscles, abdominals; one of the main muscles that usually gets neglected is the transverses abdominus, and that is what gives the trunk stabilization.

Before getting into the exercises, one point to consider is that you can not make a tight muscle stronger by adding loads to it, meaning if you have tight muscles. First, you need to make it flexible and then add load/resistance to increase strength. It is essential to add a dynamic stretch or a warm-up before you do any exercises.

The following exercises target all the core muscles and will improve posture and even balance. A strong core is critical to prevent low back pain.

The most recent scientific evidence recommends combining these steps for low back and neck pain.

  • Manual Therapy

  • Exercise

  • Advice and Education

  • Self-Management of pain 

Manual Therapy is a form of hands-on Therapy. Spinal Manipulation or adjustment, Spinal mobilization is a procedure when we use our hands or instruments to apply a controlled force to a spinal joint. It can help increase joint movement and, as a result, decrease muscle tightness and reduces pain. Chiropractors and Doctors of Osteopathy use manual Therapy and Spine manipulation to treat musculoskeletal injuries.

Exercise

The following exercises are based on the latest scientific evidence and research for general pain relief; please consult with your physician before trying.

Self-Management For Pain Relief

 What patients do at home sets them up for Successful management of their chronic pain. Research has shown that the best way to modulate chronic pain is by engaging in daily exercises. Whether using a foam roll, stretching, strengthening, or any other exercise routine along with manual Therapy helps keep the spine mobile and flexible. It is also necessary to prevent injuries, improve function and build strength.

A strong core makes perfect posture. As dancers pivot and spin, it is their core that keeps their bodies together. If they don't have a strong core, they will collapse.

Core Stability

 Unlike popular belief that for a strong core, we need to focus on six-pack abs and the obliques, our core includes the back muscles, abdominals; one of the main muscles that usually gets neglected is the transverses abdominus, and that is what gives the trunk stabilization.

Before getting into the exercises, one point to consider is that you can not make a tight muscle stronger by adding loads to it, meaning if you have tight muscles. First, you need to make it flexible and then add load/resistance to increase strength. It is essential to add a dynamic stretch or a warm-up before you do any exercises.

The following exercises target all the core muscles and will improve posture and even balance. A strong core is critical to prevent low back pain.

Low back exercises

This series takes you through initial exercises when nursing a low back pain.

The most important muscle of the back and abdominal to strengthen.  This muscle support your disc up to 50% in the upper lumbar and provide 30% support in lower lumbar spine is 

This is a great exercise for strengthening the posterior chain, gluteal and hamstrings. Caution: avoid this, if extension increase your pain.

Neck Exercises 

This exercises improves overall Ranges of motion of the neck. Follow the video instruction for the best result.

The following exercises must be done after neck and shoulder stretch.

To avoid neck pain, deep neck flexors require strengthening, and this exercise must be done when you have chronic neck pain.

Exercises To Improve Posture

Stretching Pectoralis and all the other muscles in the front of the body, improves the opening the body and enhances the posture upright position.

Unless Extension increases your back pain, this exercise is great to build up the back postural muscles from neck to the low back.

Used with permission by the Canadian Chiropractic Guideline Initiative (www.ccgi-research.com)”