You can practice a variety of corrective exercises with the aid of a foam roll or yoga ball. Lying on your side and moving your hip or upper torso over the foam roll, for instance, can help treat or prevent back pain, as can lying on your back, raising your hips off the ground, and rolling your thoracic spine over the foam roll. You can strengthen your back muscles by resting the back of your head on the yoga ball and raising your hips to knee level in a "bridge" position. Some exercises, such as a kneeling hip flexor stretch, require no apparatus at all.

Corrective exercises can also prove immensely helpful for neck pain. You can perform neck rotation exercises practically anywhere, seated or standing, by rotating your head first counter-clockwise and then clockwise, in sets of three rotations each. Turning the head from side to side releases the scalene muscles, giving you a freer range of motion. You can even perform a mild form of traction by tucking your chin down, pushing your shoulder blades back and then "lifting" and straightening your neck.

If you have had all the discomfort you can stand, take control of the situation by scheduling an evaluation at our clinic. Our chiropractor, Dr. Cacic, will be more than happy to create a customized in-office or at-home exercise program for your specific needs. We also offer chiropractic care and therapeutic massage to help you get your back or neck in good working order again.

Do you have a favorite back or neck exercise? Share it with us!