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Download printable exercise sheets for low back pain and cervical or neck pain.

Staying in Tip Top Shape

Dealing with pain can be difficult. No one wants to live with pain or have it interfere or limit your daily activities. Being proactive with exercise is the best way to heal and strengthen your body. Whether you are experiencing back pain or neck pain, this section offers some general stretching tips on how you can get started on the road to recovery.

Low Back Pain:

  • Low back pain is very common among adults and is often caused by overuse and muscle strain or injury.
  • Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, and use ice for pain relief.
  • When you no longer have acute pain, you may be ready for gentle exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent re-injury to your back, and reduce the risk of disability from back pain.
  • Stretching exercises to reduce low back pain are not complicated and can be done at home without any special equipment.
  • It's important that you don't let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.


Cervical or Neck Pain:

  • Neck pain can occur anywhere in your neck, from the bottom of your head to the top of your shoulders. It can spread to your upper back or arms. It may limit how much you can move your head and neck.
  • Most neck pain is caused by activities that strain the neck. Slouching, painting a ceiling, a car accident or sleeping with your neck twisted are some things that can cause neck pain. These kinds of activities can lead to neck strain, a spasm of the neck muscles or swelling of the neck joints.
  • Applying ice for 20 minutes every hour to the painful area may help manage pain.


View a video from the American Chiropractic Association on Back Pain Exercises

IMPORTANT NOTE: Exercise - like any therapy - is not without its risks. These, or any other exercise programs, may result in pain or injury. To reduce your risk of injury, consult your chiropractor, doctor, or physical therapist before beginning any exercise program. The advice shown is not intended as a substitute for a medical consultation, the Schubbe Resch Chiropractic and Physical Therapy Centers disclaim any liability from and in connection with these exercises. As with any exercise program, if at any point during your routine you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
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