exercise, back pain chiropractor in Escondido

Do you ever find yourself wincing with each slight movement because of back pain? Have you ever felt like your spine is playing a game of Tug-of-War with your everyday activities, making even the simplest tasks feel like a difficult challenge? Patients of a back pain chiropractor in Escondido are no strangers to these woes. The struggle with back pain is real and can take many forms, such as sharp, throbbing, constant, or intermittent. 

Whether dealing with a lingering discomfort or an agonizing ordeal, back pain can quickly turn your life into a rollercoaster of emotions and challenges. From daily mundane tasks like tying your shoelaces to those precious moments you want to spend playing with your kids, taking a peaceful stroll in the park, or going for your usual workout, back pain can put a damper on it all.

But before you resign yourself to a life of discomfort and settle for a sedentary life, there are natural and non-invasive ways to ease your back pain and let you enjoy your usual activities again. Upper Cervical Chiropractors like Dr. Rickards can help ease back pain by focusing on the alignment and adjustment of the upper part of the spine, which can positively influence the entire spine’s function and alleviate pressure on the back, reducing pain and discomfort. 

On top of that, you can also do back exercises to support these adjustments that can stretch and strengthen the back and the muscles that support it. Below are some activities you can try and how you can do them:

#1. Knee-to-chest stretch

To do this, lie on your back with your knees bent and your feet laid flat on the floor, pull one knee towards your chest while pressing your spine to the floor, hold for five seconds, switch legs, and repeat; then do the stretch with both legs at the same time.

#2. Lower back rotational stretch

Lie down with your knees bent and feet flat on the floor, slowly roll your bent knees to one side while keeping your shoulders on the floor, hold for 5 to 10 seconds, return to the starting position, and repeat on the other side.

#3. Lower back flexibility exercise

Lie on your back with knees bent and feet flat on the floor, tighten your belly muscles to lift your lower back off the floor for five seconds, then relax and flatten your back by pulling your belly button towards the floor, and repeat.

#4. Bridge exercise

Lie on your back with knees bent and feet flat on the floor, tighten your belly and buttock muscles, raise your hips to form a straight line from knees to shoulders, hold for three deep breaths, return to the starting position, and repeat.

#5. Cat stretch

Kneel on your knees and hands, slowly arch your back while pulling your belly up towards the ceiling and lowering your head, then let your back and belly sag toward the floor as you bring your head up, repeat.

#6. Seated lower back rotational stretch

Sit on an armless chair or stool, cross your right leg over your left leg, brace your left elbow against the outside of your right knee, twist and stretch to the side for 10 seconds, and repeat on the opposite side.

#7. Shoulder blade squeeze

Sit on an armless chair or stool, pull your shoulder blades together for five seconds, then relax and repeat.

exercise, back pain chiropractor in Escondido

Don’t Forget To Consult A Back Pain Chiropractor In Escondido

If you’ve been battling persistent back pain, it’s essential to consider the role of your upper cervical spine in this discomfort. Misalignments in the upper cervical region can create a domino effect, triggering issues throughout your spine and contributing to back pain. 

Seeking help from an Upper Cervical Chiropractor can prove invaluable in understanding the root cause of your back pain and finding effective solutions. You can book a consultation with us, and we can help identify and correct upper cervical misalignments with gentle and precise adjustments. 

You can also check what exercises to incorporate into your routine to complement the chiropractic adjustments and help hold them longer, creating a more stable and supportive foundation for your upper cervical spine. Eventually, you can experience lasting relief and regain control of your life. Contact Rickards Precision Chiropractic & Wellness to schedule your consultation.


To schedule a consultation with Dr. Rickards, call our Escondido office at (760) 274-0564. You can also click the button below. If you are outside of the local area, you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com.