Neck and Back Stretches

If you find your back or neck are painful or stiff after sitting too long, try these stretches to get relief. Be sure to clear any of these stretches with your doctor to prevent injury or prevent additional pain or injury to any present conditions you may have.

To begin, wear comfortable clothing that is not restrictive. Remember to never force your body into any painful positions, stretching should not cause pain. Move into the stretch slowly and don’t bounce in and out of the stretch. Hold each stretch for 15 to 30 seconds and repeat 2 to 5 times.

For neck pain try any of these anywhere, sitting at home, in the office, or even if you are riding (not driving) a car.

Flexion Stretch — gently bend your head forward to bring your chin to your chest. You should feel this in the back of your neck.

Lateral Flexion Stretch — Bend your neck to one side as if you are trying to touch your ear to your shoulder. You should feel this in the side of your neck.

If your lower back needs some attention, try one of these for relief.

Back Flexion Stretch — Lying on your back, pull both knees to the chest while flexing the head forward at the same time. You should feel a stretch across your mid to low back.

Knee to Chest Stretch — Lie on your back with knees bent and feet flat on the floor. Place both hands behind one knee and pull it toward your chest to feel the stretch along the back of the leg.

Tight hamstring muscles can cause lower back pain. Your hamstring muscles run down the back of your thigh from the hip down to the back of the knee. These stretches can help lengthen and reduce tension in the hamstring muscle.

Standing Hamstring Stretch — While standing, bend forward at the waist with your arms hanging down and your legs straight, don’t lock your knees. Reach for your toes and stop once you feel the slight pulling sensation in your hamstring.