5 Simple Stretches You Can Do for Neck and Back Pain Relief

Back pain is a common issue that most adults will experience at some point in their lives, while neck pain ranks as the fourth leading cause of disability among people worldwide. Whether you’re tackling daily chores or enjoying your favorite sport, dealing with a stiff neck or a sore back can make even simple activities feel challenging. 

Simple stretching can be an effective way to relieve pain. Creating a daily habit of stretching can help your back and neck feel better, prevent future problems and improve the overall health of your spine.

Why Does Stretching Help?

Stretching does a few key things for your body:

It relaxes tight muscles

Tight muscles in your back, hips or legs can put pressure on your spine, leading to discomfort. Additionally, tight back muscles can affect your posture, which is a source of back pain. Regular stretching helps lengthen these tense muscles, relieving pressure and easing discomfort.

It boosts blood flow

When you stretch, you increase blood flow to your muscles. Increased blood flow delivers important nutrients and oxygen to the tissues, and it helps remove waste products that cause soreness and stiffness.

It supports your posture

Poor posture often results from overly tight muscles that pull your body out of alignment. Stretching helps correct these imbalances. For example, stretching your chest muscles can help stop your shoulders from rounding forward when you slouch. Stretching regularly also makes you more aware of your body, so you can notice and correct slouching more quickly.

It keeps you flexible

Regular stretching helps your spine stay flexible and mobile. This can reduce wear and tear and lower the risk for future problems, like spinal degeneration.

Safety tips for stretching success

Before you start stretching, talk with your doctor to make sure it’s safe for you. Always remember these important tips to stretch safely:

• Breathe when you’re stretching. 
• Stretch slowly, just until you feel a gentle pulling in your muscles.
• Stop if you feel pain.
• Warm up for five to 10 minutes with gentle movement before stretching.

Simple stretches for neck relief

1. Head rolls 

This stretch targets the muscles surrounding your neck and extending into your upper back.

• Sit or stand up straight.
• Gently bring your chin toward your chest.
• Roll your head slowly to the right until your ear is over your shoulder. Hold for five seconds.
• Roll your head back toward your chest and then to the left until your ear is over your left shoulder. Hold for five seconds.
• Slowly roll your head in a clockwise circle three times, then reverse directions and roll counterclockwise three times.

2. Behind-the-back neck stretch

This helps stretch the neck and shoulders. While standing or sitting up straight:

• Clasp your right hand over your left wrist behind your back.
• Slowly pull the clasped arm straight down, keeping your shoulders down. You should feel a deep stretch in your neck and shoulders.
• Hold for 30 seconds, then switch sides.

3. Kneeling back extension

This stretch targets your lower back and abdominal muscles.

Start on your hands and knees, with your shoulders over your hands.

Rock forward onto your arms, rounding your shoulders and letting your lower back drop toward the floor. Hold for five seconds.

Then, rock backward and sit your buttocks as close to your heels as possible, extending your arms. Hold for five seconds.

4. Side-bend stretch

This stretch maintains spine flexibility and works the muscles that run diagonally down your abdomen (obliques) and lower back. While standing or sitting up:

• Reach both arms up above your head.
• Grab your right hand with your left and gently pull your body toward the side of the hand that is grabbing. Keep your feet grounded until you feel a gentle stretch down the opposite side of your body.
• Exhale deeply as you stretch to one side, then repeat on the other side.

5. Sitting rotation stretch

This helps stretch the sides of your body and your buttocks. 

• Sit on the floor with both legs straight out.
• Cross your left leg over the right.
• Slowly twist toward your bent leg, putting one hand behind you for support.
• Use your right arm on the side of your bent thigh to help you twist further. Look over your left shoulder and hold the stretch for 30 seconds.
• Repeat on the other side.

Key takeaways

Dealing with persistent back and neck pain can be a draining, daily struggle. Fortunately, consistent stretching is one of the most powerful and accessible ways to find effective relief and unlock a greater range of motion. To release tension and achieve lasting results, try to incorporate these movements into your routine a few times a week. Here’s what to remember:

• Talk with your doctor before starting any stretching routine.
• Always warm up before stretching.
• Breathe while you stretch—do not hold your breath.

Need treatment for chronic neck and back pain? Experts at CommonSpirit Health can diagnose and treat your pain. Find a doctor or provider.