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Neck pain is one of the most common causes of chronic pain, and according to the American Osteopathic Association, more than 25% of Americans report being affected by pain in their neck or upper back.
If you’ve been injured in an accident, it’s important to submit a personal injury claim right away. Strengthening your back, core, and neck muscles can help you find neck pain relief, recover from a neck injury, or prevent one in the future. Although exercise may seem out of the question after an injury or if you’re in pain, there are many low-impact exercises that can help.
Regular movement plays a key role in healing. When guided and intentional, exercise can be a safe, effective part of your neck injury recovery journey. Utilizing the best exercises for neck pain poses several key benefits.
Incorporating neck injury recovery exercises into your routine can gently restore your range of motion and reduce stiffness. As the muscles and soft tissues regain flexibility, everyday movements become more comfortable. Light stretching and controlled movements are especially helpful in relieving built-up tension, which often contributes to discomfort. Starting slowly and under professional guidance ensures you move safely and effectively through recovery.
Regular exercises for neck pain can strengthen the muscles that support your cervical spine, leading to better posture and reduced strain on your neck. A balanced approach that includes both stretching and strengthening helps protect against future injuries. When paired with chiropractic care, these exercises become part of a comprehensive neck injury treatment plan that promotes lasting relief.
Incorporating neck injury recovery exercises into your care plan provides a gentle, drug-free way to manage pain and promote healing. Combined with chiropractic care, exercises for neck pain support alignment and function, creating a well-rounded neck injury treatment approach focused on long-term relief and whole-body wellness.
With gentle stretching and targeted chiropractic care, there’s no need for invasive surgeries with lengthy recovery times. Treatments are quick and easy, and you can fit them into your daily schedule. Best of all, there is no downtime associated with treatment and virtually no risk of experiencing adverse side effects.
Low-impact back exercises support neck injury recovery by strengthening the muscles that stabilize the spine and improve posture. A strong, aligned back reduces strain on the neck, promotes better movement mechanics, and can help prevent further injury during daily activities or physical therapy.
You can complete the exercises right at home in your free time. They’re easy and require no equipment and no special instruction. Try these neck injury recovery exercises today.
Lie on your back with your knees bent, feet flat on the ground, and hip-width apart. Lift your hips off the ground and squeeze your buttocks as you lift. With hips off the ground, create a straight line from your knees through your shoulders. Hold for a slow count of two; complete 10-12 repetitions.
Get onto the floor on all fours, with your knees hip-width apart and hands flat on the floor, shoulder-width apart. Keep your core tight and spine flat. Extend your right leg back and your left arm straight ahead. Hold this position for two to three seconds; repeat four to six times on each side.
Lie on your back with your knees bent, feet flat on the ground, and hip-width apart. Bring one knee to your chest while keeping the other foot flat on the floor. Your lower back should stay pressed on the floor. Hold your knee toward your chest for 15 to 20 seconds, then lower it back down. Repeat the movement with your other leg. Do this five times for each leg.
Stretching can also help to eliminate neck pain. This technique gently increases flexibility, reduces muscle tension, and improves blood flow to the affected area. This can ease stiffness, enhance range of motion, and support healing by relieving pressure on nerves and surrounding tissues following an injury. Below are two ways to stretch your neck.
Stand next to a wall and, using the arm closest to the wall, raise it above the shoulder on the side to stretch. Turn your head away from the side that is stretching and then bring your chin down. You should feel a stretch in the back of the neck. You can also gently pull your head forward with your other hand to increase this stretch. Hold the position for about 30 seconds.
For a seated neck release, sit on the floor in a cross-legged position. Extend your right arm next to your right knee. Place your left hand on top of your head and slowly tilt your head to the left. Apply gentle pressure to increase the stretch.
There are many neck pain causes and symptoms to be mindful of. Physical therapy and chiropractic manipulation could also help in recovering from your neck injury. It’s important to talk with your doctor about your limitations as well, so you do not exacerbate the issue.
An experienced chiropractor can actually provide you with an exercise regimen, provide massage therapy, and help you heal so you can get back to your normal exercise routine. But how do you know when it’s time to seek chiropractic care for a neck injury?
Please schedule a chiropractic consultation if:
If you’re experiencing any of these symptoms, a personalized chiropractic evaluation can help identify the root cause and guide you toward safe, effective relief. Our neck injury treatment chiropractors are here to help.
If you’re experiencing back and neck pain, don’t wait — chiropractic care for neck injuries can provide the relief and support you need. Schedule an appointment with ChiroCare of Florida today to start your path to healing.
With nine offices throughout South Florida that offer extended evening hours and weekend appointments by request, getting neck injury treatment has never been easier. Whether you’re suffering from whiplash following a car accident, have experienced an athletic injury, or are battling the aches and pains of daily life, we’re here to help. Our chiropractors accept most major insurance plans, including Medicare and Worker’s Compensation Insurance, making treatment accessible for all.
