5 Quick and Easy Back and Neck Pain Relief Exercises

This past weekend, our friends visited us here in Kelowna 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!

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In today’s video, I wanted to go through the 5 Quick and Easy Back and Neck Pain Relief Exercises.

Quick and Easy Back and Neck Pain Relief

CLICK HERE to watch the YouTube video.

#1 – Thread the Needle

Thread the needle

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 mid back area. Hold the end position for 1 to 2 seconds and then move to the other side. Start with 1 set of 5 repetitions on each side, alternating back and forth.  This exercise is more of a mobility exercise in which we loosen up the mid back area. Loosening up the mid back area helps ease back pain and neck pain, because the stiffness in the mid back area oftentimes puts unnecessary stress on the neck, leading to neck pain.

#2 – Fingers Behind the Head

Fingers Behind the Head

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 mid back area and stretching the front of the shoulder. We are strengthening the mid back area in order to keep the head in good 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. Perform 1 set of 5 repetitions, holding the end position for 1- 2 seconds.

#3 – Fingers Over Head

Fingers Over Head

Fingers Over Head

Bring your fingers out front and then bring the arms over head. Hold the end position for 1- 2 seconds.  Perform 1 set of 5 repetitions.

#4 – Mid Back Rotations with Whole Body Rotations

Mid Back Rotations with Whole Body Rotations

Mid Back Rotations with Whole Body Rotations

Bring your hands behind your head and tighten up your mid back. Rotate to one side and then rotate to the other side. With this exercise, we are working on strengthening the mid back. With the rotation, you are working on loosening up the mid back area and the hips, which oftentimes get tight, leading to back pain. Perform 1 set of 5 repetitions in each direction, holding the end position for 1 – 2 seconds.

#5 – Neck Rotations

Neck Rotation

Neck Rotation

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. Perform 1 set of 5 repetitions, holding the end position for 1 – 2 seconds.

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.

Take care!

Rick Kaselj, MS