Back and neck pain often results from poor posture, tension and stress. Having poor posture as you perform daily tasks, such as typing, reading, driving and watching TV, can take a toll on the muscles in your back and neck and eventually result in pain. Stress can also contribute to back and neck pain by causing these muscles to tense up. Relearn a healthy posture and stretch the tight muscles in your back and neck to relieve pain.
Learn to Sit with Healthy Posture
Step 1
Sit in a chair or on the floor and close your eyes.
Step 2
Picture your spine sitting tall and straight. Start at your tailbone and mentally move up your spine, stacking one vertebra on top of the other as you reach that segment of your spine in your mind.
Step 3
Balance your head comfortably on the top of your spine, allowing your neck to maintain its natural curve.
Step 4
Imagine that a string is attached to the crown of your head. Picture the string pulling your head toward the ceiling, elongating your neck and spine.
Step 5
Broaden across your collarbones, pressing your shoulder blades in toward your spine. Relax the tips of your shoulders away from your ears. Maintain this position for one minute.
Step 6
Repeat this exercise periodically throughout the day and at any point you catch yourself slumping or hunching forward.
Neck Stretch
Step 1
Stand with your spine straight. Look forward at a spot in front and slightly above your nose. Broaden across your collarbones and soften your shoulders away from your ears. Maintain this position throughout the exercise, moving only your head and your arm.
Step 2
Press your right hand down toward the floor. Keep your body immobile, moving only your arm from the shoulder joint.
Step 3
Bring your left ear toward your left shoulder. Do not force your neck. Move your neck only as far as your range of motion permits. Feel the subtle, slow stretch in the right side of your neck. Hold this position for 30 to 45 seconds.
Step 4
Bring your head slowly to the neutral position in which you started the exercise. Relax your right arm.
Step 5
Repeat this exercise, but stretching the left side of your neck. Repeat this stretch once each day.
Upper Back Stretch
Step 1
Stand in front of your desk or table, feet hips-width apart, legs bent slightly. Stand about a leg-length from your desk so that when you lean over, your hips will stack over your feet. Pull your abdomen in toward your spine to support your spine during the exercise. Tilt your head slightly up.
Step 2
Lean forward slowly and with controlled movement. Place your hands on the top of your desk shoulders-width apart. Keep your arms straight.
Step 3
Tuck your chin into your neck to keep your head from dropping toward the floor. Lean back into your hips and straighten your knees. Lower your torso in a controlled motion toward the floor as far as your range of motion permits. Hold the position for 20 to 40 seconds.
Step 4
Bend your knees and establish balance on your feet. Slide your hands off your desk and bring them to the sides of your torso as you bring your torso over your feet. Roll your spine until you are standing in an upright position. Do not push up suddenly to a standing position. Maintain slow, controlled motions when coming out of the stretch position. Repeat this stretch one time per day.
Things You'll Need
- Desk or table
