10 Best Exercises to Reduce Your Neck and Back Pain

Upper back pain can be relieved by dynamic and static stretches and strengthening. Building core strength may also assist.

This article lists many neck, shoulder, upper back, mid back, and lower back exercises to stretch and strengthen. For optimal results, do these exercises many times a week.

Before exercising, you must do a dynamic warmup with mobility exercises. Dynamic stretching prepares muscles, ligaments, and joints for work. Walking, cycling, or jogging for 5-10 minutes may also help. Static stretches can temporarily diminish physical strength, endurance, response speed, and performance, so they should be done after your workout or during a more dynamic warmup.

Before working out, do a few exercises for 30 seconds to a minute. Example: Neck roll benefits neck and upper back, whereas shoulder roll benefits shoulders and upper back. Shoulder circles and overhead arm reaches benefit the shoulders and upper back. Chair rotation and the cat-cow are beneficial for the upper, mid, and lower back. Knee to chest helps the lower back, while thoracic extension helps the upper and midback.

Choose a few dumbbell, resistance band, or body weight routines to target your back, shoulders, and neck. If feasible, mix both types. Rows and face pulls are helpful for the upper back and shoulders.

These exercises might reduce and prevent soreness in your workouts. A vigorous warmup with mobility exercises warms up your muscles. This will prepare your muscles, ligaments, and joints for work.

Static stretches should last 10–20 seconds or until your training is over. Try some 30-second to 1-minute workouts before your workout.

Finally, dynamic and static stretches and strengthening exercises can reduce upper back pain and boost performance. Regularly performing these exercises will rest your muscles for the following session.

The following exercises can help you reduce neck and back pain:

1. Scapular squeeze: Hold your arms by your sides and squeeze your shoulders for 5 seconds. Three to five times.
2. Wall angel: Stand with your back flat against a wall, extend your arms in a “T” configuration, and bend your elbows to 90 degrees. Keep your arms flat on the wall as you slowly make a “snow angel” gesture.
3. Reverse dumbbell fly: Stand with two light dumbbells at a 45-degree angle, arms dangling straight down. Lift your arms to the sides and up with a neutral neck and look. Top the movement with a shoulder squeeze.
4. Lat pulldown: Sit or stand under a secure overhead resistance band. Pull the band down to floor-level arms.
5. Superman: Lie stomach-down with arms above head. Lift both arms and legs off the floor using your back and glutes.
6. Pec stretch: Put your forearms on a doorframe. Bending your elbows at 90 degrees, let your torso fall forward to stretch your chest and shoulders. Wait 10 seconds, then release. Three times.
7. Child’s Pose: Start on all fours. Kneel as far apart as possible and sit your glutes back on your feet. Sit up straight with arms above your head. Hinge at the waist and drop your upper body between your legs on your next exhalation. Let your forehead hit the floor, shoulders widen, and glutes drop. Hold for 15+ seconds.
8. Butterfly: Palms on opposite shoulders, elbows touching. Hold for 10–20 seconds, release. Three to five times more.
9. Stretch your upper trapezius: Place your right hand on the back of your head while standing or sitting. Tuck your left hand behind your back. Your right hand should gently bring your head toward your right shoulder. Hold for 10–15 seconds.
10. Levator scapulae stretch: Left-turn your neck 45 degrees. Think about peeking inside a shirt pocket and bending your neck. Flip and repeat.

For overall fitness and neck and back problems, consider a variety of strengthening exercises. Since the core stabilizes the spine, a strong core reduces lower back discomfort. Transversus abdominis, rectus abdominis, internal and external obliques, erector spinae, and multifidus comprise the core. Core-strengthening exercises reduce lower back pain, according to research.

Home or professional heat therapy, over-the-counter pain medicines, massage, and acupuncture may also help. Set up your workspace ergonomically to reduce neck and back pain. Stretching and strength training everyday help alleviate neck and back discomfort at home.