Living with a back back or neck is no way to live at all, but luckily there are exercises you can do to reduce pain and stiffness. A bad back or neck is not something you are stuck with like a disease. Arthritis or other conditions that cause pain is not the same as having a bad back or neck. Tight muscles, incorrect posture and subsequent muscle imbalances leading to weak musculature lead to neck and back pain and these can be corrected with retraining exercises.
Pectoral "Pec" Stretch
The pec stretch relieves tension in the pectoral muscles of the chest. This may relieve pain in your neck and upper back. To perform this exercise, face a wall and place your right hand on the wall with your arm bent at a right angle. Your right fingers point to the ceiling with the hand at head height. Without moving your hand, turn in place to the left until you are standing sideways to the wall. You will feel this in the right side of your chest and shoulder. Repeat with your left arm on the wall.
Trapezius Stretch
The trapezius stretch targets the trap muscles of the neck and upper back. Stand with your back to a wall to do this stretch. Reach for your right back pocket with your left hand, bending the elbow. Lean to the right and tilt your neck so your right ear moves toward your right shoulder. Do not round or arch your back. The wall will help you keep your alignment. Repeat on the other side.
Curl Ups
Curl ups train the abdominal muscles, enabling them to do their job and support your back. Osteoarthritis, spinal stenosis and even a herniated disc may benefit from ab exercises. To perform a curl up from Pilates, lie on your back with your knees bent. Hold the back of your head with your dominant hand and place the other below your belly button. Pull your abdominals in and slowly tuck your chin down as you curl your vertebrae one at a time off the floor until your head and chest is lifted. Return slowly to the floor.
Cat Stretch
The cat stretch involves rounding your back from an all fours position, meaning you are on your hands and knees looking at the ground. This exercise helps spinal stenosis sufferers, as well as relieves back spasms. To do the cat stretch, get on all fours and then pull in your abs as you round your back toward the ceiling. Tilt your chin down so the entire length of the erector spinae muscles of the back elongate. Lower your hips so that your spine is parallel to the floor.
Knees to Chest
Knees to chest stretches your lower back, relieving spasms, strains and sprains. This is one of the easiest stretching exercises you can do. You control how far your knees go so you can be sure not to overdo this stretch. Simply lie on your back and hug your knees to your chest.
Lumbar Rotation
Lumbar rotation is a gently rocking motion that loosens up the hips and back. This exercise helps sciatica. Simply lie face up on the floor with your knees bent and feet together on the floor. Slowly rock your knees from right to left without lifting your buttocks off the ground.
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