Daily Stretching Routines for Back and Neck Pain
In today’s world whereby so many of us spend our days at our desk, hunched over our computers, it is no wonder that back and neck pain have become everyday issues for so many people. Fortunately, these symptoms don’t have to be lifelong limitations and incorporating a simple 15-minute stretching routine into your day can make a huge difference in alleviating such problems.
In this blog post, I will outline a daily stretching routine split into 3 x 5 minute segments (morning, midday and evening) which is designed to reduce pain, increase flexibility and improve posture.
Please note, this routine is not just targeted at those of you who are currently experiencing back or neck pain and want relief, but also those of you who want to prevent the chances of getting such pains in the future.
💪 Morning Stretches for Back and Neck Pain
Childs Pose
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How to perform: Kneel on the floor and sit back onto your heels. Reach out in front of you as far as possible and lower your chest towards the floor.
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Hold: 30-60 seconds
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Benefit: Stretches the muscles of your lower and mid-back whilst simultaneously calming the nervous system.
Cat-Cow Stretch
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How to Perform: Get onto your hands and knees. Inhale as you drop your belly towards the floor, simultaneously tilting your pelvis downwards and lifting your head. Then, exhale and round your spine, simultaneously tucking your chin.
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Hold: 12 repetitions (slow)
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Benefit: Improves spinal flexibility and core strength.
Neck Rotations
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How to Perform: Slowly rotate your head in a full circle, in a controlled manner. Do this clockwise and then anti-clockwise.
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Repetitions: 5 rotations in each direction
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Benefit: Improves neck flexibility and movement fluidity.
Trapezius Stretch
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How to Perform: Gently tilt your head to one side, bringing your elbow towards your shoulder. To increase the stretch, use your hand on the same side to apply a gentle overpressure.
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Hold: 30 seconds
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Benefit: Stretches the muscles on the side of your neck, improving neck mobility and helping to relieve stress.
☀️ Midday Mobility Boosters
Doorway Chest Stretch
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How to Perform: Stand in a doorway with your arms out at shoulder height. Step forwards through the door and gently lean.
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Hold: 30 seconds
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Benefit: Tight chest muscles can cause our posture to become rounded. Stretching these muscles will help to counteract this.
Spinal Twist
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How to Perform: Begin in a half-kneeling position against the wall and your hands clasped infront of you and in contact with the wall. Keeping wall contact with your hand closest to the wall, rotate your body away from the wall, trying to touch the wall with the back of your other hand at the end of the movement.
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Hold: 30 seconds
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Benefit: Relieves tension in the back and restores mobility.
Neck Retractions
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How to Perform: Sit upright and tuck your chin backwards (trying to give yourself the worst double chin you can). Then poke your chin forwards as far as you can, then repeat.
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Repetitions: 15 tucks/pokes.
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Benefit: This helps to improve head posture by strengthening the muscles around the neck.
🌙 Evening Stretches to Unwind Your Spine
Knee Hugs
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How to Perform: Lie on your back, bend your knees and pull them towards your chest.
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Hold: 30 seconds
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Benefit: This stretch stretches the muscles of the lower back and reduces the feeling of tightness.
Thread the Needle
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How to Perform: Start on your hands and knees. Slide one arm underneath your body and rotate your body through so that your shoulder and head rest on the floor. Return to the original position and perform the same movement on the other side.
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Hold: 30 seconds
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Benefit: This stretches the muscles of the upper back, shoulders and neck, which decreases built up tension and helps with mobility.
Lumbar Rotations
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How to Perform: Start by lying on your back. Let your knees drop out to one side whilst keeping your shoulders on the ground.
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Hold: 30 seconds
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Benefit: This stretch improves mobility, reduces pain, decreases lower back tension and improves core strength.