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Neck and back pain is a common issue that can affect anyone at any time. It’s often related to tension, posture, sitting all day, and more. Fortunately, there are simple ways to relieve this discomfort with regular stretching exercises.
Relieve Neck and Back Pain with Stretching Exercises
Stretching is one of the oldest and simplest forms of exercise, and it can be done virtually anywhere. Taking a few moments to do stretching exercises on a regular basis can help alleviate neck and back pain.
To reduce tension and pain, the American Chiropractic Association recommends that people do neck circles, chest and shoulder stretches, and back stretches. Neck circles involve rolling the head in a full circle, and chest and shoulder stretches involve stretching and arching the arms and chest. Back stretches involve gently arching the lower back and holding the pose.
Expert-Backed Tips to Ease Discomfort
The National Center for Complementary and Integrative Health (NCCIH) recommends that people who suffer from neck and back pain incorporate the following tips into their stretching routine:
- Focus on breathing: Slow, deep breathing can increase relaxation, improve flexibility, and reduce pain.
- Aim for comfort: Stretches should never cause pain. If you feel any pain when doing them, stop and adjust the position or intensity of the stretch.
- Listen to your body: If you feel any tightness or discomfort in your neck and back, stop, adjust the stretch, and continue.
Simple Strategies to Reduce Aches and Pains
The Arthritis Foundation suggests that people with neck and back pain use simple strategies to ease discomfort. These include: using pillows to support the head, neck, and back; investing in a good mattress to ensure proper alignment of the spine; and avoiding any activity that causes pain in the neck and back.
Unwind Tension in the Neck and Back
When neck and back pain persists, it may be time to consider a flexibility routine. There are many different types of stretching exercises that can help reduce tension and relieve pain. These include yoga, tai chi, Pilates, and foam rolling exercises. Talk to your healthcare provider to find out which type of routine is right for you.
Flexibility Routines to Combat Pain
Regularly incorporating flexibility exercises into your routine can help reduce neck and back pain. Stretching can help improve posture, relieve stress, and build strength in the neck and back muscles. A regular stretching routine can also help improve balance and flexibility, which can help ease any discomfort.
Incorporating simple stretching exercises into your daily routine can help alleviate neck and back pain. The key is to focus on breathing, aim for comfort, and listen to your body. Utilizing simple strategies such as using pillows, investing in a good mattress, and avoiding any activity that causes pain can also help reduce aches and pains. And for those who are serious about reducing neck and back pain, a regular flexibility routine can be beneficial.
The combination of breathing exercises, comfort-focused stretches, and simple strategies can help ease discomfort and reduce neck and back pain. While it is always best to consult a healthcare provider before starting any new exercise program, these tips can be a great start to providing some much-needed relief.
Sources
- American Chiropractic Association. (2020). Exercises for Neck Pain & Stiffness. Retrieved from https://www.acatoday.org/Patients/Health-Wellness-Information/Neck-Pain-Exercises
- National Center for Complementary and Integrative Health. (2020). Stretching Exercises. Retrieved from https://nccih.nih.gov/health/stretching/introduction.htm
- Arthritis Foundation. (2020). Neck & Back Pain. Retrieved from https://www.arthritis.org/health-wellness/healthy-living/pain-management/neck-back-pain
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