Have you ever seen a Tiktok video about how many aches and pains suddenly come on once you turn 30?! It might be a joke but it’s also kind of true!
I’m a mom of 4 kids and I also work out a lot. My lifestyle can lead to lower back pain as well as neck pain and yours might too.
Disclaimer: This article is for informational purposes only. This is not medical advice. I am not a doctor. All opinions are my own.
Many people who work at desks all day may experience “tech neck” which causes stiff necks from using smartphones and computers. Others may also suffer from chronic back pain from bad posture or simply because their muscles are tight.
No matter what your lifestyle looks like you may find that tension can creep up and that’s why chiropractic care and stress management are so important!
I’ve had chiropractic adjustments on and off for the past 10 years and although I love going into the office I don’t always have the time to make it there.
If I feel some tightness creeping in one of the first things I do is stretch.
The best way to increase your quality of life is to learn a few simple exercises and make them a part of your daily routine. No one wants to feel a tight lower back all time!
Once you incorporate regular stretching you will notice a huge positive change in how you feel.
Whether you suffer from chronic low back pain or just tight muscles these simple stretches will help bring your body some relief. You can also add aerobic exercises to your life to help keep your muscles from getting tight in the first place.
I stretch daily and have found the following series of exercises are perfect for pain relief at home.
Here are 7 at-home exercises you can try today to get rid of back pain!
Best Chiropractic Exercises to Try at Home
1) Spinal Twist
This is one of the best exercises that mimic chiropractic treatment at home. I do this exercise almost every day. You can even do it first thing in the morning when you wake up and are still laying in bed.
To do this exercise follow these steps:
- Lay on the floor or a yoga mat flat on your back with your legs straight and arms stretched horizontally in line with your shoulders.
- Bend your right knee hugging it to your chest while leaving your leg straight.
- Slowly bring your right knee across your midline and onto the floor on the left side of your body. You may hear a few back cracks at this point!
- The next step is to turn your head to look at your right palm to deepen the stretch.
- Both of your shoulders should still be on the ground. Only reach as far as you can. If you can’t get your knee to touch the ground that is okay.
- Hold this position for as long as you are comfortable and then slowly return to your starting position.
- Repeat the stretch on your left side.
2) Pelvic Tilt
The pelvic tilt is a great way to get rid of back pain.
To do this exercise follow these simple steps:
- Lay down on the floor or a yoga mat with your knees bent and your feet flat on the ground.
- Press your back onto the floor and make a scoop motion with your pelvis.
- Hold for a few seconds and then relax to your original position.
- Repeat this movement about 20-30 times.
3) Child’s Pose
The child’s pose is a great exercise to relax the spine and stretch out the entire neck and back.
Here’s how to do it:
- Start by sitting on your knees on the floor or yoga mat with your feet tucked in behind you.
- Take a deep breath and reach out in front of you as far as you can lowering your body to the floor.
- Allow your forehead to touch the ground without moving your feet or hips.
- Hold this position for 30-60 seconds.
- This will help lengthen your spine and release any tension.
- Repeat 2-3 times.
4) Cat/Camel
Cat/camel is a great exercise to stretch your back.
To do it follow these simple steps:
- On the floor or a yoga mat get onto your hands and knees.
- Press your stomach towards the ground and your butt up to its highest point.
- Hold this for as long as you are comfortable and then return to the original position.
- Next, relax your head letting it fall comfortably.
- Raise your back (upper, middle, and lower) towards the ceiling as far as you can stretch.
- Hold as long as you are comfortable and return to your original position.
- Repeat these two movements several times.
5) Supine Twist
The supine twist is very similar to the spinal twist and works well for a tight back.
Here’s how to do it:
- Lay down on the floor or a yoga mat with your knees bent and your feet flat on the ground.
- Pull both of your knees to your chest and then slowly lower them to your left side.
- Press your knees down to the floor for the deepest stretch.
- Hold for 30-60 seconds and then return to your original position.
- Repeat on the other side.
6) Supine Bridge
The supine bridge is another wonderful exercise to try at home.
To do it follow these steps:
- Lay down on the floor or a yoga mat with your knees bent and your feet flat on the ground.
- Start by pressing your arms to the floor.
- Next, elevate your hips as high as you can and press down through your heels.
- Hold for a few seconds and then let your bottom drop back to the floor.
- Repeat about 10-15 times.
7) Knee to the Chest
The knee to the chest exercise is a great way to stretch your back muscles.
To do it follow these steps:
- Lay down on the floor or a yoga mat with your knees bent and your feet flat on the ground.
- Pull your left knee to your chest while keeping your right foot flat on the floor or stretching it out straight.
- Try to keep still and firmly plant your back into the floor.
- Hold for 15-30 seconds and then return to your starting position.
- Repeat on the other side.
Bonus Tips For Neck & Back Pain
Along with these awesome exercises, there are a few other things you can do to feel better every day and lessen your neck or back pain:
- Limit screen time on your smartphone and computer. If you have to use them for work be sure to take a break every 30-60 minutes to stand up and walk around preferably outside in the sunshine, stretching your arms and legs.
- Sit in an ergonomic position making sure your body is even on both sides. Never stand or sit with one side of your body lower than the other.
- Reduce shoulder pain by changing to a better pillow to support your neck while you sleep.
- Add slow movement to your day such as walking, hiking, or playing with your kids. These slow movements keep your body from tensing up. Try a pair of grounding barefoot sandals for added health benefits!
- Work on strength training/ lifting weights 2-3 times a week. Lifting weights is a great way to increase your bone density, get stronger, and as a result feel fewer aches and pains in the long run. I have noticed a huge difference in my aches since I started lifting weights!
Wrapping Up
If you suffer from chronic conditions that cause you pain in your back or elsewhere these common exercises will help alleviate much of that pressure. The human body is truly amazing and wants to heal itself.
By using a series of exercises you may be able to get your full range of motion back and improve the overall tightness of your body. However, if you are still in chronic pain it’s a good idea to see a primary care physician so they can make you a treatment plan.
Happy stretching!
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