FREE Relief Content
Feel Better -- Starting Today
At Rise Chiropractic, we believe in empowering our community with tools they can use right now to start feeling better. Whether you're not quite ready to book a visit, you're in between appointments, or you're just curious about what chiropractic-style care can do—you’ve come to the right place.
This is your quick resource for simple, effective relief strategies you can try at home, for free. Each of our guides is designed to help you:
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Ease pain
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Restore motion
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Support your nervous system
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Feel more in control of your health
These tools are not a substitute for individualized care—but they’re a great start. When you’re ready to take the next step, we’re here for you.
Also, check out Dr. James' YouTube channel, Facebook, or Instagram for more free content. Get symptom free and live your best life!
Relief Guides:
Copy, Paste, and Print
We're in the process of creating instructional videos for these free guides. For now, if you aren't familiar with an exercise, you'll have to look it up online. These are all common exercises and multiple online resources with demonstrations should be available. Simply type the name of the exercise into a search engine online or in YouTube and you'll be ready to go!
5-Day Back Pain Relief Guide
Day 1: Gentle Pelvic Tilts + Ice for 15 min
Day 2: Cat-Cow Stretches (2 sets of 10) + Ergonomic Chair Setup
Day 3: Standing Hip Extensions + Walking for 10 minutes
Day 4: Child’s Pose Hold (60 sec x 3) + Hydration Focus
Day 5: Bridge Exercise + Posture Check Habit
Fun Fact: Over 80% of people experience back pain at some point—but most cases are mechanical and improve faster with the right care.
Want to make sure you’re fixing the root issue? Call Rise for a full spine evaluation.
5-Day Sciatica Relief Guide
Day 1: Nerve Glide Stretch (sciatic flossing)
Day 2: Piriformis Stretch + Ice 15 min
Day 3: Modified Cobra Stretch + Core Activation
Day 4: Elevated Leg Rest (15 min) + Avoid prolonged sitting
Day 5: Light Walk (15-20 min) + Seated Figure-4 Stretch
Fun Fact: Sciatica isn’t a condition—it’s a symptom. Finding the source is the real fix.
Need help identifying the root? Schedule with Rise Chiropractic.
5-Day Neck Pain Relief Guide
Day 1: Chin Tucks (2x/day) + Warm Compress
Day 2: Upper Trap Stretch + Posture Reset Alarm
Day 3: Wall Angels + Sleep Position Check
Day 4: Doorway Pec Stretch + Gentle Neck Circles
Day 5: Deep Breathing + Screen Height Adjustment
Fun Fact: Forward head posture adds up to 60 lbs of extra pressure to the neck!
Let us help you lift that burden. Book a neck and posture analysis.
5 Best Exercises for Posture
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Wall Angels (3 sets of 10)
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Bird Dog (hold 10 sec each side x 5)
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Chin Tucks (10x/day)
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Bruegger’s Relief Position (60 sec holds)
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Doorway Pec Stretch (30 sec each side)
Fun Fact: Bad posture doesn’t just cause pain—it also affects breathing, digestion, and mood.
Want lasting changes? Ask about our Posture Correction Program at Rise.
Fix Foot Neuropathy At Home Guide
Day 1: Foot Rolling (frozen water bottle, 5 min/foot)
Day 2: Ankle Circles + Contrast Soaks (hot/cold)
Day 3: Toe Splaying + Calf Stretch
Day 4: Balance Practice (stand on one foot x 30 sec)
Day 5: B12-Rich Foods + Magnesium Lotion on Feet
Fun Fact: Nerve pain in the feet is often linked to spinal and systemic health.
Struggling with tingling or burning feet? Book a nerve scan consult.
Schedule a Consultation
More FREE Guides: Copy, Paste, & Print
How to Sleep with Back Pain
Tip 1: Try sleeping on your side with a pillow between your knees.
Tip 2: Use a firm mattress or mattress topper for lumbar support.
Tip 3: Avoid sleeping on your stomach—it compresses the low back.
Tip 4: Do 5 minutes of gentle stretching before bed.
Tip 5: Morning pain? Try a warm shower before moving too much.
Fun Fact: A misaligned spine can affect your sleep quality and REM cycles.
Still waking up stiff? Let’s talk about nighttime spinal support.
Desk Job Survival Kit: Daily Stretches & Setups
Morning: Doorway stretch + Chin tucks
Midday: Stand up every 30 min + Wrist/forearm stretch
Afternoon: Wall angels + Seated hip opener
Daily Setup Tips: Monitor (center screen) at eyebrow level, feet flat, elbows at 90 degrees
Fun Fact: Sitting compresses your spine up to 3x more than standing.
Want a custom ergonomic setup? Book a consult with our posture expert.
Healthy Hips & Pelvis for Long-Term Mobility
Day 1: Hip Flexor Stretch + Pelvic Tilts
Day 2: Glute Bridges + Seated Figure-4
Day 3: Side-Lying Leg Raises + Core Engagement
Day 4: Foam Roll IT Band + Deep Squat Hold
Day 5: Gentle Lunge Matrix + Step-Ups
Fun Fact: Healthy hips reduce fall risk, improve gait, and protect your spine.
Ask us about hip-focused chiropractic and traction therapy.
How to Travel Without Back or Neck Pain
Before: Pack light, wear supportive shoes, pre-flight stretches
During: Sit with lumbar support, stretch every hour, hydrate!
After: Do a walking cool-down + gentle twists
Bonus Tip: Bring a travel-sized posture pillow or neck support
Fun Fact: Long travel can lock joints up to 30% tighter for 48 hours.
Flying soon? Come in for a pre-travel tune-up.
Chiropractic vs. PT: What’s the Difference & Why We Combine Them
Chiropractic: Focuses on nervous system function, spinal alignment, joint mechanics
Physical Therapy: Focuses on rehab, strengthening, and movement retraining
Together: We align your body and reinforce it through targeted movement.
Fun Fact: Research shows combining chiropractic and rehab care improves long-term outcomes significantly.
Curious which is right for you? Book a consultation to learn how we combine the best of both worlds.