If you experience back or neck pain, you know it is some of the worst agony possible. Doing everyday things like vacuuming or doing the dishes can be overwhelming when your body is so uncomfortable. Thankfully, you don’t have to take this pain sitting down. Pain relief might be as easy as mastering a few daily stretches.
You can do many exercises to strengthen your spine and muscles and reduce the amount of aching you experience. Exercising is one of the best ways to get some pain relief. Even a mild workout can help to strengthen those muscles and keep everything in its proper place.
Stretches for Back and Neck Pain
Are you tired of dealing with tired and achy joints and muscles? Doing chores at home and work is a total nightmare. Here are ten stretches you can try to help alleviate pain while offering more strength and flexibility.
Yoga poses are an ideal way to relax and for pain relief in your muscles, joints, and bones. Both classic positions work your spine and surrounding muscles. They’ll also be helpful if you have neck pain.
How To Do the Cat-Cow Pose to Relieve Neck Pain:
- The starting stance is on all fours on your mat, with your neck in a neutral position.
- Align your knees directly under your hips with your palms lined up under your shoulders.
- As you inhale through your nostrils, pull behind in an arch to the center of your spine, like a cat.
- Pull your tummy toward your spine and allow your head to droop and relax.
- Hold this position for three to five breaths.
- Next, exhale slowly through your lips and return to the starting position.
- Go into the cow position by turning your face toward the ceiling.
- Sink your belly slowly toward the mat, so your middle back is concave. Hold this pose for three to five breaths.
- Finally, return to the starting position. This completes one set, and your goal is at least five repetitions.
2. Arm Circles
Have you ever noticed that you often have neck pain when your shoulders are tense? These gentle arm circles help release the tension and ease the pain in your neck and upper back. Some people also call this exercise “airplanes.
How To Perform Arm Circles:
- Stand comfortably on your mat with your arms stretched straight out from both sides, palms facing downward.
- Gently move your arms forward, making small circles and gradually bigger ones. Breathe deeply as you are moving and feel the muscles relaxing.
- Do these circles for fifteen to twenty breaths.
- Now, repeat the steps in the opposite direction for another twenty breaths.