Any time you are in a car accident, the likelihood of injury is imminent. Lower back pain and neck pain are common symptoms after an accident. Incorporating exercise into your routine will help you deal with the aches and pains. It will also help any injuries heal faster and get you back to your usual routines.

What are some exercises that you can incorporate into your routine?

Exercises

Before you start with the exercises, make sure to consult your doctor or chiropractor first.  Here are some exercises you can do to help you with your recovery.

Bird Dog

This is the best exercise to strengthen the muscles that help with your posture. It also places very little load on your spine. For this exercise, bend down and place your hands and knees on the floor. Your wrists should be directly under your shoulders. Your knees should be under your hips.

Stretch your left hand forward. Then stretch your left leg back. Keep your back flat and in line with the floor. Make sure that your foot also extends behind you. Then squeeze your abdominal muscles as hard as possible. Do it for 20-30 seconds. Then start again on the other side.

Side Bridge

This exercise will help you strengthen and stabilize your spine. But if you have a shoulder injury, you should probably skip this exercise. Lie on your side and make sure that your body is in line. Lift yourself off the floor but do not rotate your hips and shoulders. Hold for 10-15 seconds, then repeat on the other side.

Glute Bridge

This is like the side bridge. However, you start by lying on your back instead of your side. Bend your knees and put your hands on your sides. Keep your feet flat on the floor. Part them to the width of your hips.

Squeeze your abdominal muscles, then squeeze your glutes. Push through your heels and use the energy to lift your hip off the floor. When in this position, ensure your body is in a straight line. Your shoulders to your knees should form a straight line. Hold the position for 10-15 seconds. Then gently lower your hips to the floor and start again.

Chin Tuck

This helps stretch the muscles in the cervical spine. You can do it in a lying or sitting position. Start by lying on your back while looking at the ceiling. Move your chin towards your chest. Hold this position for five seconds. This will allow you to feel a good stretch from your neck to the base of your head. Repeat it 10 times.

Side Bending

The purpose of this neck exercise is to increase the mobility of the neck. You can also do this one in a lying or sitting position. Start by lying on your back. Move your head to the right.

Ensure that your right ear is on your right shoulder. With your right hand, pull your head gently into the stretch. Hold the stretch for 20 seconds. Release and do the same stretch on the left side. Do it again about three to five times on each side.

For more on exercises to relieve back and neck pain after an accident, contact Macomb Township Chiropractic at our office in Macomb, Michigan. You can call (586) 566-2273 today to schedule an appointment.