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Exercises to avoid neck and back pain

by Alivia Nyhan
Published: Last Updated on

Day by day, our habits and excesses lead us to have good moments and stressful moments, to which we adapt to the best of our ability. However, sometimes that weight of everyday life exceeds our health and resistance capacity and can cause discomfort and pain in different areas of our body, such as the neck and back, which must be taken care of by our soon well-being to avoid complicating the matter over time.

Here at FastlyHeal, we share valuable and simple exercises for neck and back pain to prevent and deal with these discomforts yourself, adjusting your posture and reducing, in some cases, the need to take pain relievers or muscle painkillers. That is movements that can work therapeutically.

Causes of pain in the neck and back

As we already mentioned, in addition to those blows or injuries that we may receive, different factors in our routine can harm and even cause pain in the area. Among the things that can affect these areas and that we must prevent to see more fruits of these exercises for the back and neck are:

  • Sedentary lifestyle: this is the most important cause of back pain and imbalance and that we must avoid regardless of age. Current studies indicate that after 45 minutes without movement, the body begins to present stress, starting with the back.
  • The bad posture of the back: a hunched posture, or on the contrary, with the chest too open, can lead to imbalances and future pain, in addition to the many crooked or improper postures that are taken from time to time. In the following article, we show good tricks to improve posture .
  • The bad posture of the neck: having slept in an inappropriate posture or surface makes it easier for you to wake up with pain in the area. You also have to pay attention to your posture in front of your desk, especially your computer or laptop monitor. An adequate height of your chair or monitor will create a tense posture, inappropriate for the neck and back. Excessive use of the mobile phone also causes tension in the neck.
  • Overweight: an excess of body mass will make the appearance of back pain more likely, because more is required, especially without physical activity that strengthens this region.
  • Forced labor: activities that require a constant load of weights or strong movements, without an applied knowledge of how to do these actions correctly, will result in the wear and tear of your body.
  • Eating: malnutrition or unbalanced eating can weaken the muscles of the body. Another example of the influence of diet on neck and back health is the number of carbohydrates and processed foods you eat at dinner hours. If you eat a lot of them, you will make it difficult for your body to rest and repair them appropriately during the night these and other areas, and if this becomes a habit, the neck and back will be affected sooner or later.

Exercise 1: four-legged pose (knees to the ground)

This exercise (also called cat-cow ) is well known for its simplicity and ease, and effectiveness. On a yoga mat or comfortable surface, rest your open hands and knees on the floor, aligned with your shoulders and hips, respectively (just below).

  • Step 1: Start looking slightly forward by inhaling and letting your back curve downward.
  • Step 2: Then, exhale while pressing the umbilical point and curving your back up like a cat, and at the same time, your head curves until you can see towards your navel. This movement is done only once. Do about 13 repetitions.

Exercise 2: Four-leg pose with the leg stretch

This variant further favors the health of your lower back, as it will help take care of your nervous system, including the sciatic nerve, which extends from the lumbar (lower back) to the feet. This area is significantly affected by a sedentary lifestyle and constant stress.

You have to do that in step 1; you fully extend one leg, including the foot, until it rises as much as you can (ideally, reach higher than the height where your back is, contracting the gluteus). In step 2, you bend that same leg bringing your knee to your chest while arching like a cat.

Do several reps with one leg, then rest your knee in the original position and switch to the other. To ensure the necessary balance, you must align your hands and knees with your shoulders and hips well with your shoulders and hips.

Exercise 3: hip twists

This exercise to prevent neck and back pain is essential to adjust the hip area, which is the basis of good or bad posture when walking or simply standing.

While standing upright, take your hips with your hands and spread your legs slightly wider than the width of your hips, with your feet pointing 45º outwards. Move your pelvic area in circles, inhaling when you stretch forward and exhaling when you turn back. Start by bending in one direction for about ten repetitions and then change direction.

Exercise 4: twists and neck movements

  • Neck twists: sitting in a comfortable and upright posture (Ex: at the end of a chair), bring your chin down and begin to inhale as you go up, turning your neck on the left side and exhale down the side right. Do about five slow reps. Then it proceeds to turn in the opposite direction.
  • Vertical or horizontal movements: inhale, turn the neck to the side (left if you move horizontally or up vertically), and exhale when moving the channel opposite.

Observation # 1: the neck region is asymmetrical; it is different on the left and the right side. On the right side, there is a stronger muscle called the sternocleidomastoid, and the turns are usually started on the left side first to relax the right side, stretching it and supporting the inhalation.

Observation # 2: By bringing the neck back, either in the twists or in the vertical stretch, avoid the head collapsing or ‘falling’ back wholly to make a safe movement.

Exercise 5: bring your ears closer to your shoulders

Finally, we show you a very soothing exercise for neck and back pain that will help you relax all the muscles in the area.

Leaving your shoulders relaxed, inhale to the center, gently lowering your head to the left side and letting your left shoulder drop while slightly raising your right shoulder. Inhale to return to center and repeat to the right side. Concentrate on relaxing your neck and feeling the stretch in the sides of your back.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Exercises to avoid neck and back pain , we recommend that you enter our Bones, Joints and Muscles category .

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