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Stretch Out Those Back & Neck Pains!

Do you suffer from ongoing back or neck pain? You’re not alone, back pain is the fifth most common reason for visiting the doctor. Stretching out the muscles or joints in your back and neck may be your solution. Stretching the soft tissues in your muscles can really help with pain relief. Some great stretches to help relieve back and neck pain include:

  • Hamstring Stretches 
    • Hamstring stretches can be done using static stretches, standing, lying on the floor with one leg on the wall and the other flat on the floor through the doorway, standing with one leg up on a table or bed, on the floor, or using proprioceptive neuromuscular facilitation (PNF) techniques. 
  • Prone Press Ups
    • Lie on your stomach with your elbows bent underneath you and palms flat on the surface. Keeping your hips and pelvis in contact with the surface, lift your upper torso off the mat with your arms, keeping your back muscles relaxed 
  • Chin to Chest Stretch
    • While standing or sitting, gently bend the head forward while bringing the chin toward the chest until a stretch is felt in the back of the neck.

You should check with your physician to discuss whether these stretches are safe to be performed. If pain persists and stretching is not helping please call First State Spine to schedule an appointment today - (302) 731-2888. 

Success Stories

"I love the nurses here. Dr. Moran is the man! The nurses are always happy. They made a stressful experience pretty mellow. Now let's hope these injections stabilize these old knees."

"As a school bus driver for young children, I need to be pain-free and focused during the day. I recently underwent a major fusion with Dr. Z and have since enjoyed a speedy recovery. On behalf of myself & all of the kids at school, I'd like to say Thank You Dr. Z!" 

About First State Spine

Located in Newark, Delaware, we at First State Spine are leaders in diagnosing and managing adult spinal disorders. The foundation of our treatment plan is an accurate diagnosis, and an individualized, conservative treatment plan using a multidisciplinary approach. Surgery is always a last resort. Our experienced physicians have completed advanced training to ensure our patients receive the best care available. We strive for excellence and to exceed the expectations of our patients.


Schedule an Appointment

Here at First State Spine, we are committed to making your first office visit as easy and efficient as possible. To schedule an appointment with Dr. Rudin or one of our other physicians, please call (302) 731-2888 ext. 1178.

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