19 Activities to Ease Neck and Upper Back Pain and Other Issues

Neck and Upper back discomfort can be alleviated with the use of strengthening exercises and both static and dynamic stretches. Muscle building for your core may also be beneficial.

Hurt! Does back and neck pain make you look cramped?

Stretching and strengthening exercises can support your recovery regardless of the source of your pain, which could be anything from an injury to stooping over a smartphone to spending all day at a desk.

We’ve put up 19 exercises below to help you strengthen and stretch the muscles in your

• shoulders
• neck
• upper back
• middle back
• lower back

For optimal effects, try performing these stretches and exercises a few times per week.

How to get comfortable

First things first: Use mobility exercises as part of a dynamic warm-up to help loosen up the muscles in your trouble area.

You should warm up your muscles, ligaments, and joints for the exercise before you begin. Including some dynamic stretching in your warm-up can assist. A 5-to 10-minute cardiovascular warm-up, such as walking, cycling, or brisk jogging, may also be beneficial Trusted Source.

Although static stretches, which include holding a stretch for a prolonged amount of time, can aid in improving range of motion and restoring and maintaining flexibility, they are best saved for after an exercise or should be incorporated into a more dynamic warm-up program first.

This is due to the possibility that prolonged static stretching—especially for 60 seconds or longer—may momentarily impair your muscle strength and endurance, response speed, and general performance.

Try to keep your static stretches to no more than 10 to 20 seconds if you do decide to include them in your warmup. If not, wait until you’ve finished working out.

Stretches that are dynamic for the upper back, shoulders, and neck

Before your workout, choose a few of the following exercises and give them 30 to 1 minute apiece.

Rolling of the neck

Beneficial for upper back and neck

1. Face ahead whether you’re sitting or standing. Tilt your neck to the right to start.
2. Your trap muscle should feel stretched all the way through your neck.
3. Turn your head slowly in a counterclockwise direction after a brief moment.
4. Reach your left shoulder and pause for a moment or two.
5. Finish the rotation by returning to your starting point.
6. Carry out these actions in a clockwise manner.
7. Do these steps 2-3 times.

Rotate your shoulders

Excellent for the upper back and shoulders

1. Keep your arms by your sides while standing.
2. Make five rotations with your shoulders rolling backward in a circular motion. Make five forward revolutions after that.
3. Do these steps 2-3 times.

Arm motions

Perfect for: shoulders

1. Place your hands palm down and extend your arms out to your sides, parallel to the ground.
2. Make little circles with your arms first, then larger ones as you slowly circle them forward. Repeat 20 times.
3. Repeat the motion in reverse, making 20 more circles.

upper arm reach

Excellent for the upper back and shoulders

1. With your feet flat on the ground, take a seat in a chair facing forward.
2. Reach to the left with your right arm extended above your head. Till your right lat and shoulder start to stretch, flex your torso.
3. Go back to where you were before. After five repetitions, switch to using your left arm.

Rotation of chairs

Ideal for: the middle, lower, and upper back

1. Take a sideways chair seat. You should lean your right side on the chair’s back.
2. Rotate your torso to the right while keeping your legs still and reaching with your hands for the chair’s back.
3. As your muscles relax, maintain a rotational posture for your upper body and extend further with your arms.
4. For 10 seconds, hold. On each side, repeat 3 times.

Cow-Cat

Ideal for: lower and middle back

1. Start in a neutral neck position while on all fours.
2. Place your knees beneath your hips and your palms beneath your shoulders.
3. Tuck your pelvis and round out your midback when you inhale. To relieve tension in your neck, lower your head and draw your navel closer your spine.
4. Exhale after 3-5 seconds and reposition your spine to its neutral posture.
5. As you turn to face the sky, let your back drop to the ground. For 3-5 seconds, hold.
   Five times through, repeat this sequence.

from knee to chest

beneficial for the lower back

1. On the floor, lie faceup. Bring your left leg up to your chest and bend it.
2. 5 seconds of holding, then release.
3. Continue with your right leg.
4. Repeat these steps three times.

Extension of the thoracic cavity

Ideal for: middle and upper back

1. You’ll need a chair or a foam roller for optimal results.
2. Place the foam roller beneath your thoracic spine if you’re using one. Permit your glutes and head to sag to either side. To extend farther, raise your arms above your head.
3. When utilizing a chair, face forward and let your upper body drape over the chair’s back. Reach your arms above your head to achieve a more profound stretch.
4. For 5 seconds, hold either position, then let go. Do this 3 times.

Exercises for strengthening

It’s essential to strengthen your neck, shoulder, and back muscles in order to lessen and avoid pain. To target them, pick a few of the maneuvers listed below.

While some of these exercises employ resistance bands or dumbbells, others only call for your body weight. If at all possible, combine the two varieties.

ROW

beneficial for the upper back

To finish this exercise, use a light to medium dumbbell or a resistance band.

1. Secure the resistance band to a firm surface and extend your arms by gripping each handle.
2. Bend your elbows and pull the grips straight back, keeping them close to your body. Your lats ought to be engaging.
3. Holding the dumbbell in your right hand, place your left hand on a wall and extend your arm to brace yourself.
4. Turn your waist to a 45-degree angle so that the dumbbell hangs loosely.
   With your elbow tucked in, lift the dumbbell straight up while maintaining a neutral neck and soft knees.
5. Perform 8–12 repetitions in 2-3 sets.

Pulling on the face

Excellent for the upper back and shoulders

1. Apply a resistance band to finish this exercise. Attach the band to a sturdy object higher than your eyes.
2. Using an overhand grip, grab each handle.
3. Squeeze your shoulders together and extend your upper arms out to the sides as you pull straight into your face. Stop, then take a step back to where you were before.
4. Finish 3 sets of 12 repetitions.

scapular contraction

Excellent for the upper back and shoulders

1. Squeeze your shoulder blades together while standing with your arms at your sides.
2. 5 seconds of holding, then release.
3. 3-5 times over.

angel on the wall

Beneficial for shoulders, upper back, and neck

1. Place your back flat against a wall while standing. To give your back a chance to relax against the wall, you might need to gently spread your feet.
2. Bend your elbows to form 90-degree angles after extending your arms to form a “T” shape against the wall.
3. Make sure your arms remain flat on the wall the entire time as you slowly raise and lower them in a “snow angel” motion.
4. Go back to where you were when your fingertips touched over your head.
5. Do 3 sets of 10 repetitions each.

Dumbbell fly in reverse

Excellent for the upper back and shoulders

1. With your arms hanging straight down and your waist turned to a 45-degree angle, grab two light dumbbells and stand.
2. Raise your arms to the sides and upward, maintaining a neutral neck position and a downward look.
3. When the exercise reaches its peak, tense your shoulders together.
4. Finish 3 sets of 8–12 repetitions.

Pulldown of Lat

Excellent for the upper back and shoulders

1. Under a resistance band fastened to a sturdy surface above, take a seat or stand.
2. Pull the band down until your upper arms are parallel to the ground.
3. Squeeze your lats as you pause at the bottom, then go back to the beginning position.
4. Finish 3 sets of 8–12 repetitions.

Superman

Ideal for: lower and middle back

1. Stretch your arms above your head while lying on your stomach.
2. Elevate your arms and legs off the ground at the same time, maintaining a neutral neck posture. Make sure your lifting is done using your glutes and back.
3. At the summit, pause for a short while before going back to the beginning.
4. Perform three sets of ten repetitions for the superman exercise.

After working out, do some static stretches.

When your workout is over, try to include some static stretching.

Stretch your pecs.

Ideal for: shoulders and chests

1. Place your forearms on the doorframe as you step into a doorway. Ensure that your elbows are 90 degrees bent.
2. Feel the stretch in your shoulders and chest as you allow a small amount of your body weight to drop forward.
3. 10 seconds of holding, then release. Do this 3 times.

Child’s Position

Excellent for: shoulders; middle, lower, and upper back

1. Begin on all fours on the floor.
2. Spread your knees as wide apart as possible, allowing your big toes to contact, and sit your glutes back onto your feet.
3. Arrange your arms over your head and sit upright.
4. Hinge at the waist and lower your upper body between your legs during your subsequent breath.
5. Let your shoulders drop, your forehead come in contact with the floor, and your glutes retract.
6. For at least 15 seconds, hold.

Butterfly

Excellent for the upper back and shoulders

1. Put your elbows together until they touch, then place your palms on the opposing shoulders.
2. Hold for ten to twenty seconds, then let go.
3. 3–5 more times, repeat.

Stretching the upper trapezius

Beneficial for: neck and upper back

1. Place your right hand on the back of your head while you are sitting or standing upright. Gently place your left hand behind your back.
2. Pull your head gently in the direction of your right shoulder using your right hand.
3. For 10 to 15 seconds, hold this.
4. Continue on the opposite side.

Levator scapulae mobilization

Beneficial for upper back and neck

1. Make a 45-degree turn with your neck to the left while sitting or standing upright.
2. With your neck bent, glance down as if you were peering inside a shirt pocket. For a longer reach, you can utilize your left hand.
3. For 10 to 15 seconds, hold this.
4. Continue on the opposite side.

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Common inquiries

When will my back pain stop?

The length of pain will mostly depend on the nature of the damage and the underlying source of the issue, whether you’re dealing with a little ache or an acute injury.

Generally speaking, as your muscles strengthen and your injury heals, you might notice benefits in a matter of weeks or monthsTrusted Source.

But each person’s road to recovery will be unique. It may be helpful in certain situations to consult a personal trainer for advice and a customized workout plan.

See a doctor and refrain from beginning any new activities if you have excruciating back or neck discomfort.

After an injury, when should you start exercising?

Resuming exercise too soon might exacerbate an injury and prolong the healing process. It’s critical to give your injuries time to heal before gradually getting back to your regular activities.

Wait to exercise until your pain, stiffness, and swelling have decreased. A full or almost full range of motion and the ability to carry out everyday activities and domestic chores with little to no pain are positive indicators.

What further treatments are there for back and neck pain?

While back and neck workouts are crucial, you should also incorporate a range of strengthening exercises into your program for a well-rounded fitness regimen.

Strong cores have been specifically associated with decreased lower back pain because they help to stabilize the spine. The following muscles are part of the core:

The back extensor muscles known as the transversus abdominis, rectus abdominis, internal and external obliques, and multifidus

Exercise regimens for strengthening the core from Trusted Source have been connected in multiple studies to reductions in lower back pain.

Other professional or at-home therapies including heat therapy, over-the-counter pain relievers, massage therapy, and acupuncture may also be beneficial for you.

Arrange your workspace ergonomically if you work at a desk to potentially relieve pressure points on your neck and back.

The final word

Stretching and strength training on a daily basis can help alleviate neck and back discomfort at home.

But every person recovers differently, so it could take longer for them to get back to their regular activities. For many people, consulting a physical therapist might be beneficial in accelerating their recuperation.