Gentle Stretches To Relieve Neck And Back Stiffness

Stiffness in the neck and back can be caused by various factors, but doing gentle stretches can bring relief from pain.

Have you ever gotten neck pain from sitting slouched for a long time in front of the laptop? Or you were changing the tyres on your car and suddenly stood up and got a back strain? These are some common accidents that can cause muscle pulls in the neck and back. It can leave you in pain and disrupt your everyday activities.

I recently had such an experience. I was so tired that night that I didn’t know when or how I slept. I woke up with excruciating pain in my neck and upper back. After awhile, I realised that I had slept on my stomach with my face on the pillow but my head dropping off the pillow. For a dancer, there’s nothing more frustrating than not being able to twist and turn properly.

So, I got a new idea for health-related content to research, apply on myself, and share it with you guys. As a fitness enthusiast and dance teacher, I already knew the yoga and Pilates exercises I needed to do and how to do them correctly. But when sharing it on a blog, I like to research the physiological and medical details for the better understanding of readers and follow the moral ethics of a responsible fitness content creator.

Disclaimer: All contents in this post are for general health information only. Please consult a specialist physician or a coach before trying any new exercise, diet or health advice. There are no affiliate links attached to this post.

Causes of neck and back stiffness/strain/pain

Sleeping in an awkward angle
Sudden movement
Injury from an accident
After effects from sitting for a long time
Overstretch during workout
Lifting a heavy object
Jet lag
Chronic stress and anxiety
Ageing
Overuse of muscles
Overweight
Smoking

Some of these causes you might have experienced, and some may have surprised you. The connection between body and mind is such that pain can be caused by physical, mental, as well as psychological reasons.

Jet lag has a real impact on the musculoskeletal system. From sitting too long in one position to anxiety about overall travel plans and also disturbed sleep patterns.

Neck and back pain due to stress is deeply rooted in heightened sensitivity to insecurity and panic. The uncertainty that the mind experiences can lead to a fight-or-flight response. The muscles and nerves become stiff, which can also lead to increased blood pressure or an uneven heart rate.

“Smoking damages your arteries, and it’s thought that the damaged arteries in the discs and joints in your back may lead to pain and injury. Smoking increases your risk for osteoporosis, a bone-thinning disease that can lead to back pain. “

Common home remedies to cure neck and back pain

Before doing any exercise, it’s always better to first apply home remedies for relief.

Applying both ice and heat therapy depends on the severity of the pain. An ice pack is generally used to reduce swelling immediately after an injury like an ankle sprain or even to minimise blood flow from accidents. Heat therapy increases blood flow and is therefore recommended for minor neck and back soreness. A consultation and checkup with a specialist physician are necessary.

Pain relief medication should only be used in urgent situations and after the advice of a physician. I personally try to avoid taking any over-the-counter pills. But it depends on the severity of the pain. 

If the pain persists for a few days, you should go to a physiotherapist or a chiropractor. Pain, stiffness, or soreness may or may not require the same treatment. Some neck and back pain also gets healed by taking a warm, relaxing bath or getting a massage.

You may also like to read: How to Prevent and Recover From Common Workout Injuries

Stretching exercises to relieve neck and back stiffness

Here are some gentle stretching exercises you can do to regain your normal neck and back muscle mobility. I have included a mix of static stretches, rotations, and muscle strengthening exercises to help you recover faster. You have the option of skipping any exercise if you find it too difficult to perform due to pain.

Even if you do not have pain, you can and should do these mobility stretches regularly.

Do every stretch very slowly and hold the pose for 5 counts. Repeat each pose 5 times on each side.

Supine Stretches:

Cobra Stretch

Lie down on your stomach. Keeping your elbows bent on either side, slowly lift your head and chest. You can keep your elbows bent or stretch them straight. You can also look up towards the ceiling while doing this pose. Come back to the starting position and repeat 5 times.

Superman Stretch

Lie down on your stomach. Keep your arms stretched straight above you. Slowly try to lift your neck, chest, arms, and feet together for a few seconds. Come back to your starting position and repeat this stretch 5 times.

This exercise corrects the neck and upper back alignment and also strengthens the shoulder and core muscles.

Sitting Stretches:

Neck Rotations and Stretches

Neck rotations are the simplest and most effective exercise that every office worker should definitely include in their daily exercise routine. Starting with neck stretches, keep your chest forward and steady as you look to your right, then left, going up and down 5 times. Carefully and slowly do the neck rotations. Starting with your chin down and touching your chest, slowly rotating your neck to the right, then up, looking towards the ceiling, turning to look to the left, and coming back to the centre. Repeat on the other side as well. 

Spine Twist

Spine twist exercises can be done lying down, sitting on a yoga mat, or even while sitting on a chair. 

Lying down spine twist

Lie down on your back. Spread your arms to either side. Gently lift your right knee and fold it over to the left side. Stretch your neck to look to the right side. After 5 counts, look back to the centre, lift your knee to bring it to the centre, and then lower it to the starting position. Repeat on the other side. 

Sitting Spine Twist

Sit in a comfortable position on a stable chair with your feet touching the ground and your feet hip distance apart. Hold the back right corner of the chair and gently try to look back from the right side. Take support of the handle of the chair. After 5 counts, return to the starting position and repeat on the other side. 

Standing Stretches:

Toe touch with neck stretch

Standing with your feet together, slowly bend down towards your feet as much as is comfortable. Keep your arms loose. Slowly lift your neck up and then down. Come back up to the starting position. 

Backward Arm Rotation

While standing, very slowly rotate your right arm backwards 5 times and then rotate your left arm backwards.

Backward Arm stretches

Stand with your feet hip-distance apart for better stability. Bring your arms to the back and interlace your fingers. Slowly lift your chest to the ceiling while stretching your arms backward.

Warrior Pose 2

In a lunge position, lift and stretch your arms wide to your sides. Stay in this pose for 5 counts, and then return to the starting position. Repeat on the other side.

References

How to Treat a Stiff Neck After Sleeping, by Grant Cooper, MD, 10 February 2023.

https://www.spine-health.com/conditions/neck-pain/how-treat-stiff-neck-after-sleeping

Back and Neck Pain

https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain