When you experience neck or back pain, it can be intensely frustrating to not be able to get on with life as usual.
Exercise #1: Side Lying Stretch
If you are looking for an exercise that will help relieve neck and back pain, the side lying stretch is a great option. This exercise is simple to do and only requires a few minutes of your time. To do the side lying stretch, start by lying on your side on a comfortable surface. Place your hand on your forehead and gently push your head forward until you feel a stretch in the back of your neck. Hold this position for 30 seconds and then release. Repeat on the other side. This exercise is gentle and easy to do, but it can be very effective in relieving neck and back pain. If you find that the stretch is too intense, you can modify it by placing a pillow under your head for support.
Exercise #2: Cobra Pose
If you suffer from neck and back pain, you’re not alone. In fact, it’s one of the most common complaints that people have. There are a number of exercises that can help to relieve neck and back pain. One of the most effective is the Cobra Pose. To do the Cobra Pose, lie on your stomach with your legs straight behind you. Place your hands on the floor next to your shoulders and slowly lift your chest off the ground, keeping your pelvis on the floor. Hold this position for 30 seconds and then slowly lower yourself back down to the starting position. Do this exercise 3-5 times per day for best results. You should start to see a difference in your neck and back pain within a few days.
Exercise #3: Bridge Pose
Bridge pose is a great exercise to help relieve neck and back pain. It stretches the spine and strengthens the muscles in the back. To do bridge pose, lie on your back with your knees bent and your feet flat on the ground. Place your arms at your sides. Slowly lift your hips off the ground, using your glutes and hamstrings to support your body. Hold this position for 30 seconds to 1 minute before lowering back down. If you have neck pain, be sure to keep your head and neck in alignment with your spine. Do not allow your head to drop forward or backward. You can also place a pillow under your hips for additional support.
Exercise #4: Cat/Cow Pose
Do you experience neck or back pain? If so, you’re not alone. According to the American Chiropractic Association, nearly 80% of adults will experience some form of back pain in their lifetime. There are many different exercises that can help relieve neck and back pain. One such exercise is the cat/cow pose. This pose is a gentle way to stretch and strengthen the muscles in your back and neck. To do the cat/cow pose, start on your hands and knees with your spine in a neutral position. As you inhale, arch your back and look up towards the ceiling. This is the cow pose. As you exhale, round your back and tuck your chin towards your chest. This is the cat pose. Continue to alternate between these two poses for 10-20 repetitions. If you experience any pain during this exercise, stop immediately and consult with a doctor or physical therapist.