If you experience back, spinal and neck pain after a long day of work, stretching may help. According to MayoClinic.com in the article "Neck Stretches for the Office," stretching may help reduce stiffness and pain from working at a desk. Consult your doctor before doing stretches, especially if you have preexisting back or neck problems.
Neck-to-Chin Stretch
Sit in a comfortable chair with your back straight. Slowly lower your chin to your chest without moving your shoulders. You should feel a stretch in the back of your neck. Hold the stretch for 20 seconds as you breathe deeply. Slowly lift your neck back up to the starting position. Repeat as necessary to release neck tension.
Lower Back Stretch
Sit down on a chair with your back straight. Clasp your hands together in front of your chest with your elbows bent. Carefully twist your back to the right so you are looking over your right shoulder. Hold this position for a few counts, then rotate back to center so you are looking straight ahead. Twist to the opposite side, looking over your left shoulder. Return to your starting position. Do not twist too hard -- it may strain your back.
Side of Neck Stretch
Stand up straight with your arms hanging down at your sides. Tilt your head as if you were pressing your right ear to your right shoulder. Let your neck hang comfortably for five seconds, then lift your head back to center. Repeat three times on the right side, then move to the left side and repeat three times.
Middle Back Exercise
A middle back exercise can improve posture and loosen muscles around the spine. Stand up with your back straight and place your hands behind your back, one over the other. Press your elbows together and bring your head backward as you lean back. Hold for a few counts, then release. Repeat as necessary to reduce middle back tension and pain.
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