For many individuals, neck and back pain is caused by improper alignment of the cervical spine due to strenuous physical activity, poor sleeping positions and mild scoliosis. Neck and back pain are also commonly caused by arthritis in older individuals and by debilitating ailments such as fibromyalgia. While stretching in most cases cannot cure an individual's pain, proper stretching can significantly alleviate pain in the neck and back areas.
Neck Stretching
Neck pain is often caused by muscle tightness in and around the neck as well as improper alignment of the intervertebral disks in the neck, which puts pressure on nerves in the spinal column. In conjunction with heat-compress treatments and, in some cases, anti-inflammatory medication, neck stretching can significantly reduce an individual's neck pain. One of the simplest and most effective neck stretches is the neck roll. To execute this stretch, relax the shoulders, tuck the chin to the chest and slowly roll the head and neck in a circular fashion, moving the head to the side, up, around and back to the starting position. Another effective and gentle neck stretch that simultaneously strengthens the neck muscles is the neck press. To perform this stretch, and individual should stand straight and place the palm of the hand upon the forehead. Attempt to push the forehead into the hand while giving enough resistance with the hand to keep the head in its original position. Do this three times, holding for 10 seconds each time. This neck press can be done from every angle and is particularly effective when done from the front and both sides.
Chest Stretching
Weak pectoral muscles, which are often compromised by constant slouching, can cause neck and back pain by straining the upper back and neck muscles. To strengthen the chest muscles, and thus reduce neck and back pain, it's important to perform chest stretches that can both strengthen and add flexibility to the chest, neck and back. A particularly effective chest stretch that accomplishes this is a chest stretch performed in a doorway. To perform this stretch, stand in a normal doorway and place the palms on each side of the frame as chest level. Holding the frame, place one foot in front of the other and shift the body's weight forward, holding for 10 seconds. Next, return to the starting position and place the other foot forward and shift the body's weight onto that foot. This stretch not only targets and strengthens the chest muscles but also stretches the shoulders and back.
Back Stretching
Back pain, like neck pain, is often caused by an improper alignment of the vertebrae, which causes the muscles to become strained or injured. For back stretches to be effective in treating an individual's back pain, all initial stretching should be done in the neutral spine position which places no strain upon the back or its alignment. This is best done by lying flat on the ground on the back with the knees bent at about a 45-degree angle and the feet flat upon the ground. From this position, it's possible to perform a simple back stretch that simultaneously strengthens the strained or painful muscles. Place the hands at the side of one's head and simply contract the abdominal muscles by lightly pulling the navel upward into the spine. This can be repeated 10 times in conjunction with deep breathing. For those who are unable to lie prone on the floor, a similar stretch can be performed standing against a wall with your hands flat against the wall's surface. Simply contract the abdominal muscles lightly and relax them. This stretch strengthens the abdominal muscles, which takes strain away from the back, and stretches the lower back muscles as well.
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