Stretches and exercises for a healthy back and neck

Back and neck pain can happen to anyone. In fact, most people experience pain in their back and neck at some point in their life. But why? You might spend hours hunched over a computer at your desk. Or you might do demanding physical tasks every day. Spending hours in traffic, looking down at your smartphone, and even sinking into your couch at the end of a long day can all contribute to back and neck pain. Our bodies aren’t built to sit down for as much as we do in modern life. And our necks aren’t built to look down at a phone screen. Add chronic stress to the mix, which causes you to tense the muscles around your neck and shoulders, and you have the perfect recipe for back and neck pain.

The good news is that a few simple movements daily can help your muscles relax and keep the pain at bay. Try these gentle stretches in your daily routine to ease tension and help your muscles let go. If you try these movements for two weeks or more and your pain worsens, stop and request a visit with your care provider. 

Side to side neck tilts 

1. Sit or stand with your spine tall, relaxing your shoulders back and down away from your ears.

1. Slowly tilt your head toward your right shoulder. Bring your right ear closer to your right shoulder without lifting the shoulder to meet it.

1. To deepen the stretch, you can place your right hand gently on the left side of your head and apply gentle pressure. 

1. Hold this position for 20-30 seconds. Breathe deeply and allow the muscles to release with each exhale.

1. Slowly return your head to center, then repeat on the left side.

1. Do this two to three times on each side.

Neck rotations 

1. Sit or stand with your spine tall, relaxing your shoulders back and down away from your ears.

1. Keep your shoulders squared forward and slowly turn your head right. Go only as far you can without pain. Don’t force it.

1. Hold your head there for 15-20 seconds, breathing normally.

1. Slowly come back to the center, pause for one breath, then rotate to the left. 

1. Do this three to four times on each side.

Upper trapezius stretch 

1. Sit or stand with your spine tall, relaxing your shoulders back and down away from your ears. Keep your feet flat on the floor.

1. Reach your right arm behind your back and gently hold onto the seat of the chair. You can also place your hand on your lower back if it’s easier. This anchors your shoulder down. 

1. Tilt your head toward your left shoulder, then rotate your nose slightly downward toward your left armpit (about 45 degrees).

1. To deepen the stretch, you can place your right hand gently on the left side of your head and apply gentle pressure.

1. Breathe deeply and hold this for 25-30 seconds

1. Release slowly and repeat on the opposite side. 

1. Do this two to three times on each side.

Cat cow

1. Start on your hands and knees. (Use a padded exercise mat to reduce pressure on your knees.) Place your wrists directly under your shoulders and your knees under your hips. Keep your spine in a neutral position with your head in line with your spine.

1. Take a deep breath in and bring your chest forward. Squeeze your shoulder blades together behind you. 

1. Stay in this position for two to three seconds.

1. On your next exhale round your upper back. Bring your chin close to your chest.

1. Stay in this position and complete your breath out for two to three seconds.

1. Cycle through this three to four times. 

Bridge pose

1. Lie down with your knees bent and feet flat on the floor. Your feet should be close enough to your hips that you can touch your heels with your fingertips.

1. Rest your arms by your side with the palms of your hands facing down.

1. Press your feet into the ground, then squeeze your ab and glute muscles to lift yourself off of the ground. Keep lifting until you create a straight line from your knees to your shoulders. 

1. Hold this for 5-10 seconds, breathing slowly. For an easier variation, hold the bridge for three to five seconds.

1. Slowly lower your hips back down.

1. Do two to three sets of 10 to 15, with rest breaks in between.