Prevention of Back and Neck Pain

Back and Neck Exercises
Stretching can improve flexibility and help to relax tense muscles in the back and neck. Stretching also increases blood flow to the muscle, which improves circulation and removes metabolic waste that contributes to muscle soreness and stiffness. Many stretching exercises engage the core muscles that play a critical role in supporting the spine, thereby reducing the risk of back and neck injury. Stretching can also promote good posture and reduce risk of degenerative changes.

During a stretching exercise, stretch in a smooth movement without bouncing. Breathe normally and hold each stretch for about 15 seconds. Expect to feel tension, not pain, while stretching. If it hurts, you are pushing too far – back off to the point where you don’t feel any pain, then hold the stretch. If you have any concerns, seek the advice of your doctor or physiotherapist.

Back stretching exercises

Shoulder and neck stretching exercise

Weakness and atrophy of abdominal muscles and back extensors are associated with chronic low back pain. We suggest taking up a motor control exercise programme to improve the health of your back and neck. in the table below are some exercise examples:*

Exercises for Back and Neck Stabilisers
Abdominal bracing with heel raise (with or without arm raise)

Abdominal bracing with bridges

Abdominal bracing with standing row exercise

Wall angel

Quadruped arm lifts

Quadruped leg lifts

Quadruped alternate arms and legs lift

Cat stretch