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Back Pain Relief (General)

Learn about common back pain relief techniques including: Exercises, Stretches, and Self massage.

Self Massage Techniques – For 9 Body Parts

By: Dr. Shaina McQuilkie, DC, Last Updated: September 25, 2022, Reviewed By: Dr. David Oliver, DC

Self massage techniques

According to the American Massage Therapy Association, approximately 19-28% of adults in the United States had at least one massage between July 2015 and July 2016.[1] [Read more…] about Self Massage Techniques – For 9 Body Parts

Filed Under: Back Pain (General), Massage

Cat And Cow Stretch (Video) – Best Way To Stretch Your Spine

By: Dr. David Oliver, DC, Last Updated: March 5, 2020

Cat and Cow Stretch

In today’s video Dr. Oliver will show you how to do the Cat and Cow Stretch. The Cat-Cow exercise is one of the best spinal stretches out the to alleviate back pain. Watch it below.
[Read more…] about Cat And Cow Stretch (Video) – Best Way To Stretch Your Spine

Filed Under: Back Pain (General)

Fix Pain Between Shoulder Blades In Upper Back – With Exercises & Self Massage

By: Dr. Shaina McQuilkie, DC and Leon Turetsky (NASM-CPT, NASM-CES), Last Updated: September 25, 2022, Reviewed By: Dr. David Oliver, DC

Pain between shoulder blades exercises

If you’ve ever experienced upper back pain between your shoulder blades, also known as interscapular pain, you know just how uncomfortable it can be.

This is becoming an increasingly common condition, especially with the increased use of laptops, smartphones and tablets. Using these devices can contribute to poor posture, decrease of range of motion, tightness and pain. [6][9][11][12]

In this article we’ll outline some of the common causes and treatment options you can explore from your home.
[Read more…] about Fix Pain Between Shoulder Blades In Upper Back – With Exercises & Self Massage

Filed Under: Back Pain (General), Neck And Shoulder Pain

How Can Poor Posture Result in Back Pain – 7 Causes

By: Dr. Shaina McQuilkie, DC, Last Updated: March 5, 2020

poor posture cause

Most of us will experience back pain at some point in our lives and most of the time it is caused by repetitive activities that we do every day. If you’re wondering how can poor posture result in back pain, you’ve come to the right place. We’ll be discussing 7 causes of poor posture and how they can lead to back pain.
[Read more…] about How Can Poor Posture Result in Back Pain – 7 Causes

Filed Under: Back Pain (General), Posture Correction

7 Herniated Disc Exercises & Stretches For Lower Back

By: Dr. Shaina McQuilkie, DC and Leon Turetsky (NASM-CPT, NASM-CES), Last Updated: December 14, 2022, Reviewed By: Dr. David Oliver, DC

Herniated disc exercises

It is estimated that up to 80% of individuals will suffer from an episode of low back pain during their lifetime and Lumbar disc herniations are one of the common underlying issues.[1]

In this articles we will dive into specific herniated disc exercises that you can do at home (at the bottom). [Read more…] about 7 Herniated Disc Exercises & Stretches For Lower Back

Filed Under: Back Pain (General), Low Back Pain

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