Simple Moves Which Will Help You With Your Back And Neck Pain Simple Moves Which Will Help you with Your Back and Neck Pain #backpain #neckpain #pain #exercises #workout #strechNeck pain affects almost 50% of adults at some time in their life and back pain rates are even higher, at about 80% of all people. Given that many of us have a very sedentary lifestile, sitting in front of our PCs at work, couches at home and in the car, it’s no wonder back and neck pain rates skyrocketed in the digital era. Bad posture puts a lot of strain on your muscle and bones and it usually takes a lot of effort to correct these issues. Of course, bad posture isn’t the sole culprit when it comes to back and neck pain, as they can be symptoms for a myriad of issues, including:

  • Fractures and microfractures
  • Injury
  • Poor muscle tone
  • Muscle tension or spasm
  • Degeneration of vertebrae – as an effect or aging or stress on the muscles and ligaments.
  • Heavy lifting
  • Infection
  • Osteoporosis 

How can back and neck pain can be prevented?

  • Use correct lifting techniques when working out
  • Keep a correct posture while sleeping, standing or sitting
  • Maintain a healthy weight 
  • Reduce stress (can lead to muscular tension)
  • Avoid smoking
  • Exercise regularly

Obviously, if you’re experiencing back or neck pain it’s important to first find out the cause of the pain and this is usually done in a physician’s office. However, the milder forms of pain caused by bad posture and a sedentary lifestyle can often be fixed or ameliorated using the following exercises:

Neck Rotation

This loosens neck and back muscles and makes them more flexible in the long run, allowing you to avoid neck injuries. Slowly circle your head to left, forward, and right, then reverse and try to do 5 to 10 reps per side. Get into the habit of doing these on a daily basis and you’ll never wake up with a stiff neck ever again.

neck circles


Lat Pull-Down

The lat pull-down is one of the basic exercises you’ll see anyone doing in a gym and there’s a reason why it’s so popular: besides working your lat, deltoid and core muscles in your body, it also helps “stretch” your backbone. Sit down on the pull-down machine and grab the bar with your palms facing forward.  Raise hands above your head and after that pull elbows down to sides, hold it and then raise hands back in position A. Do 15 reps and try to control the negative movement of releasing the weights back to their initial position. Rest as you see fit – this is not a cardio exercise, but one that helps you remove neck and back pain, so it’s imperative that the entire exercise is controlled and smooth, to avoid further injuries.

lat pull-down


Shoulder Roll

The Shoulder Roll is a relaxing exercise and it’s commonly used in Physical Therapy Stretches for the neck.  Keep your shoulders pressed down, then roll them upwards, back as much as you can, and forward in a circle for 15 times and repeat in reverse direction. 

Shoulder Roll

Neck Stretch

Stand on your feet, with your back as straight as possible and use your left hand to grab behind your head, near your right ear. Slowly pull down toward left shoulder; Try to hold the stretch for 15 to 10 seconds. You have to feel tension in the side of your neck and your shoulder, but don’t over do it, you’re stretching your muscles here, you’re not practicing ancient ninja necksnapping techniques! Switch sides and repeat as many times as you feel is needed. 

Neck Stretch


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