I was in an accident which caused great pain to my middle and upper back as well as my neck. I am seeing a chiropractor but after only two visits I am not hopeful for longer lasting back health. feeling better from the visits seem to last just a few hours. I sit in a chair all day and often have to lay down because of the back pain which comes back. I was wondering if anyone could describe to me some very good exercises for someone in my position that can be done from a chair. I've googled and looked for exercises and either their descriptions are inadequate or the photos don't tell you how to do the exercise from start to finish. i would really appreciate any help anyone can offer i'm in pain here.
I would go to a physical therapist. They can teach you the proper exercises to strengthen you back and neck and give you advice on posture, lifting, positioning while sitting etc. They can also provide you with hands on techniques that are better than pictures. A good massage therapist may offer some relief as well.