Try This: 9 Exercises to Relieve Upper Back Pain, Neck Pain, and More

What you can do

Ouch! Neck and back pain cramping your style? 

Regardless of the cause — hunching over a smartphone, sitting at a desk all day, or even injury — stretching and strengthening exercises can go a long way in your recovery.

Below, we’ve compiled 9 moves to help stretch and strengthen the muscles in your:

• neck
• shoulders
• upper back
• mid back
• lower back

With some daily commitment, you’ll be in less pain in no time. Let’s get started.

1. Stretch first

First things first: Loosen up the muscles in your problem area with a good stretch. 

Stretching helps restore and maintain flexibility, promote range of motion, and improve blood flow — all of which can alleviate pain.Trusted Source

Pick a handful of the stretches below and run through as many as you can at one time. Try to spend at least 30 seconds — ideally 1 to 2 minutes — on each move. 

2. Neck side bend and rotation

Stand or sit facing forward, and begin by tilting your neck to the right. You should feel the stretch through your neck to your trap muscle.

After about 10 seconds, slowly roll your head in a counterclockwise direction. Pause for 10 seconds when you reach your left shoulder. 

Complete the rotation by ending where you started. Repeat these steps rolling in a clockwise direction. 

Repeat this sequence 2-3 times.

Good for: neck and upper back

3. Shoulder roll

Stand with your arms down at your sides.

Roll your shoulders backward in a circular motion, completing 5 rotations. Then complete 5 rotations forward. 

Repeat this sequence 2-3 times.

Good for: shoulders and upper back

4. Overhead arm reach

Sit in a chair, facing forward with your feet on the ground. 

Extend your right arm up above your head and reach to the left. Bend your torso until you feel the stretch in your right lat and shoulder. 

Return to start. Repeat 5 times, then do the same thing with your left arm. 

Good for: shoulders and upper back

5. Pec stretch

You’ll need a doorway for this stretch.Trusted Source

Step into the doorway and place your forearms on the doorframe. Make sure your elbows are bent at a 90-degree angle.

Let the weight of your body fall forward slightly so that you feel a stretch in your chest and shoulders. 

Hold for 10 seconds and release. Repeat 3 times.

Good for: shoulders and upper back

6. Chair rotation 

Sit sideways in a chair. Your right side should be resting against the back of the chair.

Keeping your legs stationary, rotate your torso to the right, reaching for the back of the chair with your hands. 

Hold your upper body there, using your arms to stretch deeper and deeper as your muscles loosen. 

Hold for 10 seconds. Repeat 3 times on each side. 

Good for: upper, mid, and lower back

7. Cat cow 

Start on all fours with your neck neutral. 

Your palms should be directly under your shoulders, and your knees should be directly under your hips. 

On your next inhale, tuck your pelvis and round out your mid back. Draw your navel toward your spine and drop your head to relax your neck.

After 3-5 seconds, exhale, and return to a neutral spine position. 

Then turn your face toward the sky, allowing your back to sink toward the floor. Hold for 3-5 seconds. 

Repeat this sequence 5 times. 

Good for: mid and lower back

8. Child’s Pose 

Start on the ground on all fours. 

With your big toes touching, spread your knees as far apart as they’ll go and sit your butt back onto your feet. 

Sit straight up with your arms extended above your head. 

On your next exhale, hinge at the waist and drop your upper body forward between your legs. 

Allow your forehead to touch the floor, your shoulders to spread, and your butt to sink back. 

Hold for at least 15 seconds. 

Good for: shoulders; upper, mid, and lower back

9. Knee to chest

Lay with your back on the ground. Bend your left leg and bring it to your chest. Hold for 10 seconds and release. 

Repeat with your right leg. Complete the whole sequence 3 times.

Good for: lower back