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?


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.

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Dr. Chris Mcneil

Dr. Chris McNeil specializes in Chiropractic Rehab and Disc Decompression Therapy. He is the first Chiropractor in Michigan to be certified in the Chiropractic Biophysics (CBP) technique of posture & spinal rehabilitation. CBP is the chiropractic technique with the most research studies published in medical and chiropractic journals, so it is the most scientific and specific of all the chiropractic techniques. Dr. Chris is also certified in the Kennedy disc decompression therapy technique for the treatment of bulging, herniated or degenerated discs.
Growing up in Metro Detroit Michigan in a medical family, with both his mother and father working as registered nurses, Dr. Chris always knew he wanted to go into the medical profession. After recovering from a severe auto accident while he was in high school, in which he fractured both of his arms, several fingers and his leg, and had to undergo extensive surgeries and physical therapy. That is when Dr. Chris decided to go to Wayne State University to become a physical therapist.
At the same time Dr. Chris was going to Wayne State University to become a physical therapist he was introduced to chiropractic care by a high school friend who was going to Life University to become a chiropractor.  Since starting under chiropractic care, the chronic sinus infections he used to experience on a monthly basis now happen rarely, and at that time he became a chiropractic believer and converted. That’s when he changed his college major from physical therapy to chiropractic.
Dr. Chris graduated from Life University in Marietta Georgia in 2002 and has dedicated his life to helping the people of Macomb County Michigan achieve natural and safe health and healing through chiropractic rehab and disc decompression therapy.