If you’ve ever injured your neck or your back, then you know that the resulting pain and stiffness can be debilitating. Even the simple act of sitting for too long at your desk can contribute to significant neck and back discomfort. However, by doing a few simple exercises, you can relieve a lot of that discomfort.
The following exercises can be done in a just a few minutes, and you can complete them anywhere around the house or office.
1. Forehead Press
One simple, but effective exercise is to place both hands on your forehead and push against them using your neck muscles.
Be careful to not push back with your hands.
Hold your neck in the stretched position for a few seconds before relaxing.
Repeat this four or five times until about a minute has passed.
2. Neck Press
Another effective exercise that you can use in tandem with the first is to place your hands on either side of the base of your neck.
As before, push against your hands with your neck.
Remember not to push back with your hands.
Hold the position for a few seconds, relax, and repeat until another minute has passed.
3. Pressure Point Massage
Massaging pressure points at the sides of your neck where it meets your shoulders can relieve a tremendous amount of pain.
Gently roll your fingers along the pressure points for sixty seconds.
4. Low Back Lean
Now that your neck muscles are feeling relaxed we can move on to some simple exercises for your back.
Standing with your feet shoulder-width apart, place one hand on your lower back just above your buttocks.
Now lean backward at the waist about fifteen degrees.
Count to three and return to your normal standing position.
This will help strengthen your lower back.
5. Leg Lifts
Next, find a sturdy chair with a straight back to stand behind.
Place both hands on the back of the chair and lift your leg behind you while keeping your knee straight.
Using a slow, controlled motion return your leg to the ground.
Alternate between legs five times.
This improves the strength of the hip muscles that support the lower back.
6. Roman Chairs
Finally, stand with your back flat against a wall.
Slowly allow yourself to slide down it until your legs and back form a right angle.
Then gradually slide up until you’re in a normal position. Repeat three times.
Daily use of this exercise will help build abdominal strength so that your back doesn’t have to work as hard to maintain good posture.
If you’re able to work all of these exercises into your daily routine you’ll relieve your back and neck pain in no time.
Whenever you have some down time, you can engage in any of these exercises. They’re quick, convenient and, most importantly, effective.
Remember to always consult a physician before starting a new exercise routine.