Types of Pain Treated by Chiropractors and How to Boost Relief with Home Exercises

Combining Chiropractic Care with Home Exercises

Chiropractic care is a non-invasive, drug-free approach to managing and relieving various types of pain. By focusing on the musculoskeletal system, particularly the spine, chiropractic treatments aim to improve overall health and well-being. Here are some common types of pain that can be effectively treated with chiropractic care, along with complementary home exercises to enhance pain relief.

Pairing Chiropractic Care with Home Exercises

Combining chiropractic care with home exercises can significantly enhance pain relief and improve spinal health. Chiropractic adjustments realign the spine and relieve nerve pressure, while exercises strengthen muscles and improve flexibility, supporting these adjustments. This synergy promotes faster recovery, better mobility, and long-term pain management.

Chiropractic Treatments and Complimentary Exercises

Lower Back Pain

Lower back pain is one of the most common reasons people seek chiropractic care. It can result from poor posture, muscle strain, or herniated discs.

Chiropractic Treatment

Spinal adjustments, decompression therapy, and targeted massage can help alleviate pain and improve mobility.

Complementary Exercise:

Cat-Cow Stretch: Improves spinal flexibility and reduces tension in the lower back.
Bridge Exercise: Strengthens the lower back, glutes, and hamstrings, providing additional support to the spine.

Neck Pain

Neck pain often results from stress, poor ergonomics, or whiplash injuries.

Chiropractic Treatment

Gentle cervical adjustments and soft tissue therapy can reduce tension and restore proper alignment.

Complementary Exercise:

Bird-Dog: Enhances stability and strengthens the core and lower back, supporting proper neck alignment.
Child’s Pose: Stretches the back and relieves tension in the neck and shoulders.

Headaches and Migraines

Many headaches originate from tension in the neck and upper back or misaligned spinal vertebrae.

Chiropractic Treatment

Adjustments can relieve pressure and improve blood flow, reducing the frequency and intensity of headaches.

Complementary Exercise:

Pelvic Tilts: Strengthens the lower back and improves pelvic stability, which can alleviate tension that contributes to headaches.

Shoulder Pain

Shoulder pain can be caused by rotator cuff injuries, frozen shoulder, or inflammation.

Chiropractic Treatment

Chiropractic adjustments and therapeutic exercises can improve shoulder mobility and reduce pain.

Complementary Exercise:

Bridge Exercise: Strengthens the muscles around the shoulder, enhancing stability and reducing pain.
Bird-Dog: Supports proper posture and reduces strain on the shoulders.

Hip and Knee Pain

Pain in the hips or knees can result from arthritis, overuse, or injuries.

Chiropractic Treatment

Adjustments, joint mobilization, and supportive exercises can alleviate pain and enhance joint function.

Complementary Exercise:

Cat-Cow Stretch: Improves overall spinal flexibility, which can reduce strain on the hips and knees.
Bridge Exercise: Strengthens the muscles around the hips and knees, providing better support and reducing pain.

Sciatica

Sciatica is characterized by pain radiating from the lower back down the legs due to compression of the sciatic nerve.

Chiropractic Treatment

Spinal adjustments and decompression therapy can relieve pressure on the nerve, reducing pain and discomfort.

Complementary Exercise:

Pelvic Tilts: Helps to strengthen the lower back and improve pelvic alignment, reducing pressure on the sciatic nerve.
Child’s Pose: Provides gentle stretching for the lower back, relieving pressure on the sciatic nerve.

How to Perform the Exercises

Here’s a quick guide on how to perform each exercise to complement your chiropractic care.

Cat-Cow Stretch

Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
Inhale, arch your back, and drop your belly towards the floor (Cow position).
Exhale, round your spine towards the ceiling, and tuck your chin to your chest (Cat position).
Repeat 10-15 times, moving smoothly between the positions.

Bridge Exercise

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press your feet into the floor as you lift your hips towards the ceiling, forming a straight line from your knees to your shoulders.
Hold for a few seconds, then lower your hips back down.
Repeat 10-15 times.

Bird-Dog

Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
Extend your right arm forward and your left leg backward, keeping both parallel to the floor.
Hold for a few seconds, then return to the starting position.
Repeat on the opposite side.

Child’s Pose

Kneel on the floor with your big toes touching and knees spread apart.
Sit back on your heels and extend your arms forward, lowering your chest to the floor.
Hold the position for 30 seconds to 1 minute, breathing deeply.

Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor.
Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upward.
Hold for a few seconds, then relax.
Repeat 10-15 times.

Live Pain Free with Southwest Spine & Rehab in Mesa, AZ

Combining chiropractic care with these home exercises can significantly enhance your pain relief and overall spinal health. These exercises are designed to support the adjustments and treatments provided by your chiropractor, helping you maintain a healthy, pain-free lifestyle.

For personalized advice and tailored exercise recommendations, schedule an appointment with Southwest Spine & Rehab in Mesa. Our dedicated team of chiropractors is here to help you achieve optimal health and well-being.

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