Chin Tuck Exercise

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MOTION:

Standing or sitting, keep head and neck erect with your arms at your sides. Push your shoulders backwards and push shoulder blades in toward one another.  Keep back straight, feel stretch at upper back and neck. Hold for 1 to 2 seconds and release.

REPETITIONS:

Repeat 20 to 30 times.

EXPERT: Chiropractor Owain Evans from http://www.thebackspace.co.uk/

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Half Wall Squats

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MOTION:

Stand with your back against a wall with your weight even on both feet. Slowly lower your body toward the floor bending your knees halfway to 90 degrees. Slowly push off the ground to rise back to standing. 

REPETITIONS:

Perform 10 times

EXPERT: Physical Therapists, www.rehabmypatient.com

 

Repeat 10 times.

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Heel Raises Level 2

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MOTION:

Stand with your weight One leg only. Place your hands on a wall or chair for balance. Slowly raise your heel off the ground, then slowly lower it.

REPETITIONS:

Repeat 10 times

EXPERT: Physical Therapist, "Dr. Jo"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Shoulder Pinch Exercises

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MOTION:

Standing or sitting, keep head and neck erect with your arms at your sides. Push your shoulders backwards and push shoulder blades in toward one another.  Keep back straight, feel stretch at upper back and neck. Hold for 1 to 2 seconds and release.

REPETITIONS:

Repeat 20 to 30 times.

EXPERT: Pro Rehab, https://www.prorehab-pc.com/

 

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Neck Range of Motion Exercises

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MOTION

Sit or stand with your head and neck in a straight line. Turn your chin toward your right shoulder and look right. Do not bend your neck forward. Hold for 10 secs, then look straight ahead. Repe.at on the left side. Hold 10 secs. Breathe deeply and repeat

REPETITIONS

Repeat 5 times on each side.

EXPERT: Restore Plus Physical Therapy and Rehab, https://restoreplusny.com/

 

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Neck Isometric Exercises

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MOTION:

Place right hand on the right side of your head, push your head to the right resisting against your hand. Keep your neck straight. Then do the same on your left side.  Hold each position for 10 seconds.

Place hands behind head, push backwards resisting against your hands.  Keep your neck straight. Hold each position for 10 seconds

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Chiropractor, Dr. Allen, http://www.thespinesolution.com/

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Single Knee-to-Chest Stretch

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MOTION:

Lie on your back with your back flat on the floor and both knees bent. Hold one thigh behind your knee and bring one knee up to your chest. Hold 20 seconds. Return your leg to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapist, "Dr. Jo", https://www.youtube.com/user/AskDoctorJo

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Hamstring Stretch

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MOTION:

Lie on your back with legs bent. Hold one thigh behind your knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax and return the foot to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapists, Rehab Plus Arizona, http://www.rehabplusaz.com/

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Straight Leg Raises

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MOTION:

Lie down with your back flat on the floor. Bend one knee while keeping your foot on the floor. Straighten your other leg. Tighten the muscles at the front of your thigh (quadriceps) to straighten your leg. Slowly lift that leg off the floor about 6-12 inches. Keep your leg straight. Hold your leg off the floor for about 5 seconds. Then slowly lower your leg back to the floor. Do the same with your opposite leg

REPETITIONS:

Perform each exercise 10 times on each side.

EXPERT: Physical Therapists, "Pain Therapy"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Heel Raises Level 1

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MOTION:

Stand with your weight even on both feet. Place your hands on a wall or chair for balance. Slowly raise both heels off the ground, then slowly lower them.  For a more difficult exercise, try standing on one leg only and lift one heel off the ground each time.

REPETITIONS:

Perform 10 times

EXPERT: Physical Therapist, "Dr. Jo"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Abdominal Contraction

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MOTION:

Lie on your back, with your knees bent and your feet on the floor. Use your abdominal muscles to pull your navel (belly button) down toward the floor and up toward your ribs. Hold for 10-15 seconds. 

REPETITIONS:

Repeat 10 times

EXPERT: Physical Therapist, "SmartPT Pro"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Heel Slides

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MOTION:

Lie on your back, with your knees bent and your feet on the floor. Slide one foot away from your body until your leg is straight. Slide the foot back toward your body. Your foot should remain on the floor during the entire exercise. Do the same with the other leg. 

REPETITIONS:

Repeat 10 times on each leg

EXPERT: Louise Aylwin & Steph Davies, "Physio Exercise Library"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Ankle Pumps

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MOTION:

Lie on your back, with your feet elevated on a pillow or cushion. Move your ankles up and down.

REPETITIONS:

Repeat 10 times

EXPERT: Tara Pollak, Evolution Physical Therapy

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.