Exercises And Advice To Relieve Neck And Back Pain

When doing exercises to relieve neck pain, you should pay attention to how you feel and adapt the exercises according to your options to avoid making the situation worse.

Neck and back pain is one of the most common problems we experience today, and this is mainly due to poor posture.

The fact that we spend many hours in front of the computer with our backs in the wrong position and our heads facing down is the main reason why we experience stiffness in the neck and back.

It is important to strengthen the muscles and give them flexibility. The muscle that plays this role in the neck is the trapezius muscle, and it is also this muscle that is responsible for headaches when it is tense and stiff.

Causes of neck and back pain

Weakness in the neck muscles.
Lack of flexibility and poor posture for several hours at a time.
Sedentary lifestyle.
Stress.
Excess weight : being overweight and having an unhealthy diet causes the back to work harder and force it, which can lead to pain.

To sleep with an unsuitable pillow.
Emotional problems: they cause stress and depression and therefore lead to stiffness and pain in this area.
Inheritance: Some causes of back pain can be genetic due to diseases that affect the spine.

Exercises to relieve neck and back pain

1. Rotation

This exercise stretches the muscles on both sides of the neck.

We can do it while sitting in a chair.
Move your head gently and slowly towards one side and then towards the other.

We should stretch our necks as much and as far as possible.

2. Shoulder lift

Lift your shoulders as if trying to reach your ears, hold them there for a few seconds and relax.
After relaxing your shoulders, repeat the exercise.

This exercise will help you reduce pain that extends throughout your back.

3. Bend your head forward

We should do this exercise sitting down and start with our heads straight.
Then bend your chin down towards your chest and maintain the position for a few seconds.
Return to the starting position with your head straight up. Rest and repeat the exercise.

4. Bend your head backwards

This exercise provides flexibility to the neck muscles. It is important to keep your back supported against the chair.

Bend your head back, hold the position for a few seconds and return to the start.

It is important to do this slowly.

5. Bend your head sideways

Here we will tilt our head to one side so that it almost touches the shoulder, which should be relaxed.
We maintain the position for a few seconds, and then we tilt our head to the other side.
We can use the opposite hand to help us stretch a little further.

Advice to prevent neck and back pain

Learn to breathe better

Adequate breathing will help a lot to relax the body and eliminate tension, which is often the cause of pain.

Massage yourself

If we do not have someone who can give us a massage, it can be very effective to give ourselves a massage in the affected area.

Press the right shoulder with the left hand, tilting the head gently to the left.
Press lightly with your fingers and make gentle movements from the neck down to the shoulder, and then in the other direction.

Apply an anti-inflammatory gel or cream to the area

It is also advisable to put a lukewarm or warm herbal pillow on the area, without letting it burn you. This simple action is very effective in relaxing the muscles and relieving pain.

Be on the move

It is very important to be moving, walking, swimming or jogging… Of course without forgetting to stretch afterwards. In this way we increase the blood flow to the rigid body.

Sleep well

Good rest is essential to allow the body to recover and thus prevent neck and back pain. If you have trouble sleeping, try preparing a turnip root tea. There is a large selection of herbs that can help you sleep naturally.

Maintain a healthy weight

Try to lose weight if you are overweight to reduce the pressure you feel on your body.

Maintain good posture

To avoid pain, it is important to keep this in mind. Always pay attention to the position you are in: Sit up straight with your head upright and hold your shoulders back.

Avoid lifting heavy objects

If you do, remember to bend your knees and keep your back straight.

If the pain persists for several days, it is advisable to see a specialist who can give you a complete examination and recommend a suitable treatment.