Three simple exercises to beat back or neck pain

Last updated on Jul 30, 2024

Are you one of the millions who suffer from back or neck pain?

According to a study published in “The Lancet” in 2018, low back pain is the leading cause of disability worldwide.

Fortunately, there are three simple and effective exercises you can perform to alleviate discomfort, help you combat back and neck pain and improve your overall wellbeing.

1. Neutral posture

Your posture plays a crucial role in maintaining a healthy spine and preventing pain.

Neutral posture is a position that places minimal stress on your musculoskeletal system, reducing the risk of pain and injury.

How to achieve neutral posture:

Stand with your feet shoulder-width apart
Align your ears, shoulders, hips, and ankles
Engage your core muscles
Relax your shoulders
Tuck your chin slightly

A study published in the Journal of Physical Therapy Science in 2015 found that maintaining neutral posture can significantly reduce back pain and improve overall function.

Researchers observed that participants who practiced neutral posture exercises experienced a 30 percent reduction in pain intensity compared to those who didn’t.

To incorporate neutral posture into your daily routine:

Set reminders to check your posture throughout the day
Practice standing and sitting in neutral posture for 5-10 minutes at a time
Use ergonomic furniture that supports proper alignment

By consistently practicing neutral posture, you’ll strengthen the muscles that support your spine and reduce the strain on your back and neck.

2. Neck rotations

Neck pain is a common complaint, often resulting from poor posture, stress, or prolonged screen time.

Neck rotations are a simple yet effective exercise to alleviate tension and improve mobility in your cervical spine.

How to perform neck rotations:

Sit or stand with your spine in neutral posture
Slowly turn your head to the right, looking over your shoulder
Hold for 5-10 seconds
Return to the center
Repeat on the left side
Perform 5-10 repetitions on each side

A 2023 study published in ”Musculoskeletal Science and Practice” journal found that neck rotation exercises significantly improved neck pain and range of motion.

Participants who performed neck exercises, including rotations, reported a reduction in pain intensity after four weeks.

To maximize the benefits of neck rotations:

Perform the exercise slowly and controlled
Breathe deeply and relax your shoulders
Stop if you experience pain or dizziness
Gradually increase the range of motion as your flexibility improves

Incorporating neck rotations into your daily routine can help alleviate tension headaches, improve blood flow to the brain, and enhance your overall neck mobility.

3. Shoulder squeeze

Many people experience upper back pain due to poor posture, prolonged sitting, or weakness in the muscles between the shoulder blades.

The shoulder squeeze exercise targets these muscles, helping to improve posture and reduce pain.

How to perform the shoulder squeeze:

Sit or stand with your spine in neutral posture
Relax your shoulders and arms
Squeeze your shoulder blades together, as if trying to hold a pencil between them
Hold for 5-10 seconds
Release and relax
Repeat 10-15 times

A study published in the Journal of Exercise Rehabilitation in 2020 examined the effects of scapular stabilization exercises, including shoulder squeezes, on chronic neck pain.

The researchers found that participants who performed these exercises experienced significant improvements in pain, disability, and quality of life compared to those who didn’t.

To enhance the effectiveness of shoulder squeezes:

Focus on squeezing your shoulder blades together, not lifting your shoulders
Maintain a neutral spine throughout the exercise
Perform the exercise multiple times throughout the day
Gradually increase the hold time as you build strength

By regularly performing shoulder squeezes, you’ll strengthen the muscles that support your upper back and improve your overall posture, potentially reducing the risk of future pain and discomfort.

Integrating these exercises into your daily routine

To get the most benefit from these exercises, consistency is key. Here are some tips to help you incorporate them into your daily life:

Set reminders: Use your phone or computer to remind you to perform these exercises at regular intervals throughout the day.

Create a routine: Combine these exercises with other daily activities, such as brushing your teeth or taking a coffee break.

Start small: Begin with just a few repetitions of each exercise and gradually increase as you build strength and flexibility.

Listen to your body: If an exercise causes pain or discomfort, stop and consult a healthcare professional.

Be patient: It may take several weeks to notice significant improvements in your pain levels and mobility.

Remember, while these exercises can be beneficial for many people suffering from back or neck pain, they are not a substitute for professional medical advice.

If you experience severe or persistent pain, consult a healthcare provider for a proper diagnosis and treatment plan.

Conclusion

By incorporating neutral posture, neck rotations, and shoulder squeezes into your daily routine, you can take proactive steps to combat back and neck pain.

These simple exercises, backed by scientific research, have the potential to improve your posture, increase mobility, and enhance your overall quality of life. Consistency is key and it’s important to listen to your body throughout the process.

While these exercises have shown promising results in scientific studies, they are not a one-size-fits-all solution. If you experience persistent or severe pain, it’s crucial to consult with a healthcare professional for personalized advice and treatment.

With patience, dedication, and the right approach, you can work towards a future with less pain and greater mobility.

References

Hartvigsen, J., Hancock, M. J., Kongsted, A., Louw, Q., Ferreira, M. L., Genevay, S., Woolf, A. (2018) What low back pain is and why we need to pay attention. The Lancet

Kim, D., Cho, M., Park, Y., Yang, Y. (2015) Effect of an exercise program for posture correction on musculoskeletal pain. Journal of Physical Therapy Science

Page, Á., Inglés, M., Venegas, W., Mollà-Casanova, S., Serra-Añó, P. (2023) Effect of non-specific neck pain on the path of the instantaneous axis of rotation of the neck during its flexion-extension movement. Musculoskeletal Science and Practice

Ravichandran, H., Janakiraman, B., Gelaw, A. Y., Fisseha, B., Sundaram, S., Sharma, H. R., (2020) Effect of scapular stabilization exercise program in patients with subacromial impingement syndrome: A systematic review. Journal of Exercise Rehabilitation