On average, 2.35 million people in the United States are injured in car accidents every year.
According to experts in the auto insurance industry, the average driver gets in an accident about once every 18 years.
So over the course of a lifetime, the average person will be involved in 4 car accidents.
The odds are not in our favor. If you haven't been in an accident yet, it's likely only a matter of time.
Fortunately for us, not every accident is fatal. Most people can walk away from their accidents with little to no injuries.
At least they think so.
Sometimes, our adrenaline is pumping after an accident which means that we won't feel any pain or symptoms of an injury until hours, days, or even weeks later. If you don't seek chiropractic care in a timely manner after an accident, you run the risk of potential chronic pain and a diminished range of motion over time.
Because of the force applied to our bodies during a car accident, soft tissue injuries to your neck or back are common car accident injuries.
If you start feeling pain in either of these areas after an accident, you should see your chiropractor right away.
Even after you've seen your chiropractor, there's a good chance you'll still be dealing with some pain.
Depending on your injury and any other age-related conditions, it could take several visits to your chiropractor and a specialized treatment plan to recover completely. Taking over-the-counter anti-inflammatory pain medications may help ease some of the discomfort. Other treatment options may involve physical therapy or steroid injections in some more painful cases. It's important to point out that recovery from neck and back injuries isn't a quick process and requires patience and time.
However, you can do some common exercises between visits to help ease the pain. These aren't intense activities and they focus on increasing blood flow to the injured area. Feel free to add them into your daily routine and hopefully speed up your recovery time.
Let's explore ten effective exercises below.
Table Of Contents
- Prone Cobra
- Partial Crunches
- Neck Dips
- Hamstring Stretch
- Wall Sits
- Chin Tuck
- Head Bow
- Press Up
- Slow Shrug
- Bird Dog
- Feel The Relief
1. Prone Cobra, Neck Pain
To perform this exercise, place a rolled-up towel under your forehead. Then lay face down with your arms at your sides.
Raise your arms slightly, and roll your elbows and palms out, facing away from your body.
While keeping your neck straight and looking down, gently raise your forehead an inch or two off of the towel.
Hold this position for 10 seconds, slowly return your forehead to the towel, and repeat ten times.
2. Partial Crunches, Back Pain
First, lay back with bent knees and your feet flat on the floor, the same position you would use for a traditional crunch.
Put your hands behind your head or cross them on your chest, and then raise your shoulders off of the floor, keeping your core muscles tight.
Exhale when you raise your shoulders, and avoid leading with your elbows or yank your neck off the floor with your hands.
Hold the move for one second, and gently lower yourself back down to the floor to return to starting position.
Repeat ten times, keeping proper form with each repetition.
3. Neck Dip, Neck Pain
Stand perpendicular to a wall, raise your arm, and press your forearm and hand flat against the wall, so your elbow is level with your head.
Then, turn your head away from your raised arm and lower your chin towards your shoulder.
Using your other hand, gently press your head down until you feel a stretch in your neck, shoulders, and upper back. Return to starting position.
Repeat ten times.
4. Hamstring Stretch, Back Pain
Grab a towel, and lay down on your back with one knee bent.
Now, thread the towel beneath the ball of the foot on your straight leg.
Pull back softly on the towel, straightening your knee. You should feel a gentle stretch along the back of your leg.
Hold the stretch for at least 15 seconds, up to 30 seconds.
Switch to the other leg, and repeat each leg five times. If you can, try for a deeper stretch each time.
5. Chin Tuck, Neck Pain
Standing with your back against the wall in a relaxed posture, tuck your chin in towards your neck.
Then, move your head and neck backward until the back of your head touches the wall.
Keep your chin down and hold the position for five seconds.
Gently release and repeat ten times.
6. Wall Sits, Back Pain
To begin a wall sit, stand with your back facing the wall, leaving about a foot between you and the wall.
Then carefully lean into the wall until your spine is flat against it.
Slide slowly down the wall until your knees are almost at a 90-degree angle, continuing to press your lower back into the wall.
Hold this position for ten seconds, and then gently slide back up the wall.
Repeat ten times.
7. Head Bow, Neck Pain
Standing or sitting with a straight back, take a deep breath, slowly lift your chin, and look straight up.
Hold this position for a second or two, and then tilt your chin down towards your chest as you exhale.
You should notice a stretch in your neck with each movement.
Do this move slowly ten times.
8. Press-Up Back Extension, Back Pain
To perform a press-up back extension, lie on your stomach with your hands directly under your shoulders.
Push down on your hands, lifting your shoulders off of the floor.
If you're able to, put your elbows on the floor directly below your shoulders.
Hold the position for several sections, and then return to the floor.
Repeat ten times.
9. Slow Shrug, Neck Pain
Standing or sitting with a tall and straight back, face forward and slowly shrug your shoulders up as far as you can and take a deep breath.
Hold the position for a couple of seconds, and then let your shoulders relax as you exhale.
Repeat this ten times, and try rolling your shoulders if you can.
10. Bird Dog, Back Pain
Start on your hands and knees, and tighten your abdominal muscles.
Lift one leg and extend it behind you while keeping your hips level.
Hold the position for five seconds, and switch to the other leg.
Repeat each leg five times.
Try lifting and extending your opposite arm with each repetition for added benefits.
Make sure your lower back muscles don't sag and that you're able to stay in position.
Don't try to lift your arms or legs any higher than your lower back can maintain.
Feel The Relief
These ten exercises will help relieve your pain while strengthening your back and neck at the same time.
These exercises are effective but should not take the place of a chiropractor.
These exercises should work together with seeing your chiropractor, and you should consult them before you begin a new exercise routine.
If you don't have a chiropractor, the Car Wreck Doctor will get you in contact with the best professional to treat your injury.
Click the link below to get started with your new chiropractor.