5 Quick and Easy Back and Neck Pain Relief Exercises

5 Quick and Easy Back and Neck Pain Relief Exercises

This past weekend, our friends visited us here in Kelowna, British Columbia, and we had a great time. We went to Kelowna Mountain Bridges, which was recently dubbed as the longest set of pedestrian suspension bridges in the world. My family and our guests enjoyed the view and the adventure, although it was cut a little short due to bad weather.

Kelowna Mountain Bridges & Vineyards

Today, I’ll share a couple of easy exercises that you can do anywhere to help you ease back and neck pain.

Enjoy.

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

#1 – Thread the Needle

Move into a four-point stance. Take one hand and try to move the hand and the shoulder to the other side. Focus on loosening up and stretching out the midback area. Hold the end position for 1 to 2 seconds and then move to the other side.

Thread the needle

Thread the Needle

Start with one set of 5 repetitions on each side, alternating back and forth. The intensity of this exercise is light.

This exercise is more of a mobility exercise in which we loosen up the midback area. Loosening up the midback area helps ease back pain and neck pain because the stiffness in the midback area often puts unnecessary stress on the neck, leading to neck pain.


#2 – Fingers Behind the Head

Place your fingers behind your head and then open up your shoulders. With this exercise, you are working on strengthening the midback area and stretching the front of the shoulder. We are strengthening the midback area to keep the head in proper alignment and also stretching out the front of the shoulders to prevent rounded shoulders. Prevent the head from dropping forward and remain in good alignment, keeping its balance and lessening the amount of stress.

Fingers Behind the Head

Fingers Behind the Head

Perform one set of 5 repetitions, holding the end position for one to two seconds. The intensity of this exercise is light.


#3 – Fingers Over Head

Bring your fingers out front and then bring the arms over your head. Hold the end position for one to two seconds.

Fingers Over Head

Fingers Over Head

Perform one set of 5 repetitions. The intensity of this exercise is light.


#4 – Midback Rotations With Whole Body Rotations

Bring your hands behind your head and tighten up your midback. Rotate to one side and then rotate to the other side. With this exercise, we are working on strengthening the midback. With the rotation, you are working on loosening up the midback area and the hips, which often get tight, leading to back pain.

Mid Back Rotations with Whole Body Rotations

Midback Rotations With Whole Body Rotations

Perform one set of 5 repetitions in each direction, holding the end position for one to two seconds. The intensity of this exercise is light.


#5 – Neck Rotations

Rotate your head to one side and then rotate to the other side. With this exercise, you are working on mobility or movement in the neck area. You are also dynamically stretching the muscles that tend to be tight in the neck, to help alleviate neck pain. Remember that relieving neck pain will also help ease back pain.

Neck Rotation

Neck Rotation

Perform one set of 5 repetitions, holding at the end for one to two seconds. The intensity of this exercise is light.

Take care!

Rick Kaselj, MS

If you want to learn how to manage your neck discomfort and prevent future flare-ups, then click here to check out the Neck Pain Solved program.

Neck Pain Solved