Dealing with back pain? try this (2023)

You can relieve upper back pain with a combination of dynamic stretching, strengthening exercises, and static stretching. Strengthening the core of the body can also help.

There! Neck and back pain getting in the way of your style?

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

Below we have compiled 19 movements that will help you stretch and strengthen the muscles of your body:

  • The neck
  • Back
  • upper back
  • center back
  • lower back

For best results, try incorporating these stretches and exercises several times a week.

Dealing with back pain? try this (1)

how to warm up

First things first: Loosen up the muscles in your problem area with a dynamic warm-up that includes mobility exercises.

Before you start training, you need to prepare your muscles, ligaments and joints for the work ahead. so add somethingdynamic stretchIt can help you warm up. You may also benefit from a 5-10 minute cardiovascular warm-up, such as B. Walking, biking, or light jogging (1).

While static stretching, where you hold a stretch in one position for a period of time, helps restore and maintain flexibility and promote range of motion, it should be discontinued post-workout or incorporated into a more dynamic warm-up routine.2,3).

This is because prolonged static stretching (especially 60 seconds or more) can temporarily decrease muscle strength and endurance, reaction time, and overall performance (2,3).

If you want to add some static stretching to your warm up, try to limit your stretches to 10-20 seconds. If not, leave it until the training is complete.


Before you start training, do some dynamic exercises to warm up your muscles. Ideally, leave static stretching for after training.

(Video) The MUST TRY Lower Back Pain Fix 🔥 #Shorts

Dynamic stretches for the neck, shoulders, and upper back.

Choose a few of the exercises below and do them for 30 seconds to 1 minute each before your workout.


Good for: Neck and upper back

  1. Stand or sit facing forward. Start by tilting your neck to the right. You should feel the stretch from your neck to yours.capture muscle.
  2. After a second or two, slowly turn your head counterclockwise.
  3. Pause for a second or two when you reach your left shoulder.
  4. Finish the rotation ending where you started.
  5. Repeat these steps, rolling clockwise.
  6. Repeat this sequence 2-3 times.

roll of shoulders

Good for: Shoulders and upper back.

Dealing with back pain? try this (3)
  1. Stand with your arms down by your sides.
  2. Roll your shoulders back in a circular motion and complete 5 revolutions. Then perform 5 forward rotations.
  3. Repeat this sequence 2-3 times.

arm circles

Good for: Shoulders

  1. Stand with your arms out at your sides, parallel to the floor, palms down.
  2. Slowly circle your arms forward, making first small circles and then larger circles. Do this 20 times.
  3. Reverse the movement and do 20 more circles.

arm reach above head

Good for: Shoulders and upper back.

  1. Sit in a chair, facing forward, with your feet on the ground.
  2. Extend your right armover your headand get to the left. Bend your torso until you feel a stretch in your right side and shoulder.
  3. Return to the starting position. Repeat 5 times and do the same with your left arm.

chair rotation

Good for: upper, middle and lower back

  1. Sit sideways in a chair. Your right side should be against the back of the chair.
  2. Keeping your legs still, turn your torso to the right and grasp the back of the chair with your hands.
  3. detain yourotating torsostretching the arms further and further as the muscles relax.
  4. wait 10 seconds. Repeat 3 times on each side.


Good for: middle and lower back

  1. Start with your on all foursneutral collar.
  2. Your palms should be directly under your shoulders and your knees should be directly under your hips.
  3. As you inhale, tuck your pelvis in and round your mid back. Bring your navel closer to your spine and lower your head to relax your neck.
  4. After 3-5 seconds, exhale and return to a neutral spine position.
  5. Turn your face towards the sky and let your back sink into the ground. Hold for 3-5 seconds.
  6. Repeat this sequence 5 times.

knees to chest

Good for: lower back

  1. Lie face down on the floor. Bend your left leg and bring it to your chest. Hold for 5 seconds then release.
  2. Repeat with the right leg.
  3. Complete this sequence 3 times.

thoracic extension

Good for: upper and middle back

  1. For best results you will need a foam roller or chair.
  2. If you are using a foam roller, place it under thethoracic spine. Let the head and buttocks fall to the side. Extend your arms overhead to deepen the stretch.
  3. When using a chair, sit facing forward and lower your torso over the back of the chair. Extend your arms above your head for a deeper stretch.
  4. Hold any position for 5 seconds, then release. Repeat 3 times.

strengthening exercises

Strengthening the muscles of the back, shoulders, and neck is crucial to reducing and preventing pain. Select some of the trains below to get to them.

(Video) Instantly Fix Lower Back Pain #Shorts

Some of these movements involve dumbbells or resistance bands, and others just use your body weight. If possible, choose a mix of both types.


Good for: upper back

Use a resistance band or take the averageWEIGHTLIFTINGto complete this move.

  1. Attach the resistance band to a bar or other stable surface and grab each grip by extending your arms.
  2. Pull the straps back by bending your elbows and keeping them close to your body. You should feel your back working.
  3. If you're using a dumbbell, hold it in your right hand and lean against the wall with your left hand and arm extended.
  4. Bend at the waist at a 45 degree angle, allowing the bar to hang down.
  5. Keeping your neck neutral and your knees soft, pull the dumbbell up with your elbow bent.
  6. Perform 2-3 sets of 8-12 repetitions.

pull face

Good for: Shoulders and upper back.

one firstresistance bandto complete this move.

  1. Secure the band to a stable surface above eye level. Grasp each handle with an overhand grip.
  2. Pull straight toward your face, open your arms to your sides, and squeeze your shoulders. Pause, and then return to the starting position.
  3. Perform 3 sets of 12 repetitions.

scapula opening

Good for: Shoulders and upper back.

  1. Stand with your arms at your sides and bring your shoulder blades together. Hold for 5 seconds then release.
  2. Repeat 3-5 times.

wall angel

Good for: Neck, shoulders, and upper back

  1. Stand up straightagainst a wall. You may need to step forward a bit to fully smooth your back against the wall.
  2. Extend your arms to form a "T" on the wall, then bend your elbows to form a 90-degree angle.
  3. Slowly move your arms up and down in a "snow angel" motion, making sure to keep them flat against the wall at all times.
  4. When your fingers touch above your head, return to the starting position.
  5. Make 3 sets of 10 repetitions.

Reverse fly with dumbbells

Good for: Shoulders and upper back.

  1. Grab 2 light dumbbells and stand up straight, bent at the waist at a 45 degree angle, arms dangling.
  2. Keeping your neck neutral and your gaze down, begin to raise your arms out to the sides and up.
  3. Squeeze your shoulders at the top of the movement.
  4. Complete 3 sets of 8 to 12 repetitions.

lat pulldown

Good for: Shoulders and upper back.

  1. Sit or stand under a resistance band attached to a stable surface above you.
  2. Pull the band down until your arms are parallel to the ground.
  3. Stop down by pressingyour back,then back to starting position.
  4. Complete 3 sets of 8 to 12 repetitions.

big house

Good for: middle and lower back

  1. Lie on your stomach with your arms extended overhead.
  2. Keep your neck neutral as you lift your arms and legs off the ground. Be sure to use your back andbuttocksincrease.
  3. Pause at the top and return to the starting position.
  4. Make 3 sets of 10 repetitionsexercise superman.

Post-workout static stretching

Try incorporating some static stretching once you've completed your workout.

breast lift

Good for: breasts and shoulders

(Video) How to Fix Low Back Pain in 90 Seconds, Bob and Brad Concur!

For this route you need a port.

  1. Walk through the door and rest your forearms on the door frame. Make sure your elbows are bent at a 90 degree angle.
  2. Let your body weight fall slightly forward so that you feel a stretch in your chest and shoulders.
  3. Hold for 10 seconds and then release. Repeat 3 times.

child's pose

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

  1. Start on all fours on the ground.
  2. When your big toes touch, spread your knees as far apart as you can and feel your buttocks return to your feet.
  3. Sit up straight and stretch your arms above your head.
  4. On the next exhalation, bend at the waist and let the torso fall forward between the legs.
  5. Let your forehead touch the floor, widen your shoulders, and let your buttocks sink back.
  6. Hold for at least 15 seconds.


Good for: Shoulders and upper back.

  1. Place your palms on opposite shoulders and bring your elbows together to touch.
  2. Hold for 10-20 seconds and release.
  3. Repeat 3-5 more times.

Obere Trapezdehnung

Good for: upper back and neck

  1. While standing or sitting in a chair, take your right hand and place it on the back of your head. Take your left hand and put it behind your back.
  2. Gently pull your head toward your right shoulder with your right hand.
  3. Hold this for 10-15 seconds.
  4. Repeat on the other side.


Good for: Neck and upper back

  1. While standing or sitting in a chair, turn your neck 45 degrees to the left.
  2. Fold the neck down (imagine looking in a shirt pocket). You can use your left hand for a longer stretch.
  3. Hold this for 10-15 seconds.
  4. Repeat on the other side.

When will the pain go away?

When you have mild discomfort or an acute injury, the duration of the pain largely depends on the cause of the problem and the type of injury.

You can usually see improvements in a few weeks to months as your muscles get stronger and your injury heals (4,5,6).

However, each person will have a different recovery process. In some cases, the advice of aPersonal trainerthat a specific training program can provide can be beneficial.

If you experience severe neck or back pain, you should see a doctor and refrain from starting any new activity.


Each person will go through a unique recovery process. If you need a specific treatment plan or have severe pain, consult a physical therapist or other health professional before starting a new exercise program.

When should I start exercising after an injury?

Returning to training too soon can make an injury worse and take even longer to recover. Therefore, it is important that you allow your injury to heal and slowly return to your normal activities.

It is best to avoid exercising until you notice an improvement in pain, stiffness, and swelling.

(Video) Back Pain Relief Exercises & Stretches - Ask Doctor Jo

A good sign is when you can perform normal household chores and daily activities with little or no pain and your stomach is full or nearly full.freedom of movement.

If you're not sure, it's best to talk to a doctor before you start exercising.


It is best to avoid exercise until pain, stiffness, and swelling subside. Exercising too soon can make your injury worse and prolong your recovery process.

What else am I supposed to do?

While it's important to incorporate neck and back exercises into your routine, you should include a variety of strengthening exercises for good physical fitness.

Specifically, a strong core has been linked to less lower back pain because the core is involved in stabilizing the spine. The core includes the following muscles (7):

  • transverse abdomen
  • straight stomach
  • internal and external obliques
  • Erector spinae (back extensor) muscle
  • multifidus

Several studies have linked core strength training programs to improvements in back pain (8,9,10,11).

Additionally, you may benefit from other at-home or professional therapies such as heat therapy (heat packs, hot baths, etc.), full-body stretches, over-the-counter pain relievers (such as ibuprofen or voltaren), and massage therapy. , IsAcupuncture.

finally if youwork at a table, try organizing your space ergonomically, which can help relieve pain and pressure in your neck and back (4).


A strong core can help reduce lower back pain. You may also benefit from home treatments or professional therapies, such as heat therapy, over-the-counter pain relievers, massage, or acupuncture.

the bottom line

Neck and back pain can be frustrating and debilitating.

In some cases, neck and back pain can be treated at home with daily stretching and strength training.

However, each person's recovery is unique and may require a long rest period before activity can be resumed. For many, seeking the advice of a physical therapist can further aid recovery.

(Video) Low Back Pain? (TRY THIS TEST)

Read this article in Spanish.

3 yoga postures for technical neck


What is the best way to deal with back pain? ›

10 Tips for Dealing with Lower Back Pain
  1. Maintain correct posture during activities. ...
  2. Maintain correct posture when sitting. ...
  3. Use ice or heat. ...
  4. Stretch your muscles. ...
  5. Wear proper footwear. ...
  6. Maintain a healthy weight. ...
  7. Stay active. ...
  8. Consider using over-the-counter pain relievers.

What is the new treatment for back pain 2022? ›

SIR 2022: Injectable Gel Shows Promise to Significantly Reduce Lower Back Pain. Researchers are conducting the first human tests of an experimental formulation of a hydrogel, injected into spinal discs, to substantially deliver safe and effective relief of chronic low back pain caused by degenerative disc disease (DDD) ...

How can I get immediate relief from lower back pain? ›

Gentle stretching is an effective way to provide relief to pain in the lower back.
  1. Lie on your back with your toes pointed up.
  2. Slowly bend one knee, pulling your leg up to your chest.
  3. Use your hands to gently pull the knee towards your chest.
  4. Hold for half a minute and relax the leg to starting position.
Nov 9, 2021

What is important when suffering with back pain? ›

Keep moving. Staying active is the most important way you can help yourself if you have back pain. Keeping the muscles around the spine strong, will provide more support to the bones and joints and take pressure off them. The more you move, the more the back will keep its natural range of movement.

How can I stop my back pain from getting worse? ›

How to Keep Low Back Pain from Getting Worse
  1. Cease activities and movements that aggravate the pain. ...
  2. Stay active as much as possible. ...
  3. Keep your posture in check. ...
  4. Change your mattress. ...
  5. Quit smoking. ...
  6. Seek medical treatment.

How do you relax your lower back muscles? ›

Lie on your back flat on the floor with your knees bent. Lift your hips and place a firm cushion or foam roller underneath. Completely relax your body into the floor and into the foam roller/cushion. Hold this pose for 30 to 60 seconds, and repeat the stretch 3 to 5 times, resting 30 to 60 seconds between each set.

What muscle relaxer is prescribed for back pain? ›

Narrative: The muscle relaxant cyclobenzaprine (Flexeril) is a common medication for low back pain that is used to reduce muscle spasm as an adjunct to pain control with nonnarcotic analgesics.

What is the new pain pill? ›

The Food and Drug Administration Nov. 2 approved a new opioid drug called Dsuvia, which will be used to manage acute pain in adults. FDA Commissioner Scott Gottlieb, M.D., said that there are tight restrictions being placed on the distribution and use of the drug, which is 10 times stronger than fentanyl.

How can I live with permanent back pain? ›

Slowly increase your activity as you are able. Use over-the-counter and prescription pain relievers for severe pain as directed by your doctor. Get physical therapy to help strengthen muscles and improve your posture. Check with your doctor or physical therapist before starting any exercise routine.

Is it better to sit or lay down with lower back pain? ›

If you're experiencing back pain when sitting, your impulse may be to lie down and then try to slowly progress back to sitting, says Dr. Atlas. But this is the wrong approach. You should lie down to relieve the pain, but the goal should be not to return to sitting, but rather to regain your ability to stand and move.

What position should I sleep in with lower back pain? ›

The best position to avoid back pain is lying flat on your back. Even so, many people find it the hardest way to enjoy deep sleep. For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees.

How can I reduce inflammation in my back naturally? ›

1. Eat an anti-inflammatory diet
  1. Brightly-colored fruits and vegetables, such as carrots, beets, sweet potatoes, blueberries, oranges, strawberries, and tomatoes.
  2. Fatty fish, such as salmon, sardines, and mackerel.
  3. Green, leafy vegetables, including spinach, kale, collards, and broccoli.
Sep 20, 2018

What are the red flags of back pain? ›

“Red flags” include pain that lasts more than 6 weeks; pain in persons younger than 18 years or older than 50 years; pain that radiates below the knee; a history of major trauma; constitutional symptoms; atypical pain (eg, that which occurs at night or that is unrelenting); the presence of a severe or rapidly ...

Do doctors do anything for back pain? ›

“We usually take a conservative approach first, using a wide variety of nonsurgical spine treatments,” said Dr. Guo. “For example, I might send you to physical therapy or chiropractic therapy. I might recommend medications such as anti-inflammatories, muscle relaxants, or some nerve-pain medications.

What aggravates lower back pain? ›

Things like poor sitting posture, repetitive bending, lifting heavy objects, and smoking can all worsen low back pain, for example. And even if you are getting treatment, it may persist if these and other factors continue to work against you.

How do I know if my back pain is serious? ›

Contact your health care provider for back pain that: Lasts longer than a few weeks. Is severe and doesn't improve with rest. Spreads down one or both legs, especially if the pain goes below the knee.

Is heat or cold better for back pain? ›

Generally speaking, ice is better than heat for back pain that may be caused by an acute injury. The Cleveland Clinic says that, in the battle of back pain, “Ice wins to shut down swelling, inflammation and pain early on where heat may actually make an injury worse.”

Which position puts the least pressure on the back? ›

Laying on your back creates the least amount of pressure. Just by standing straight you put 4 times the amount of pressure on your lower back as compared to laying on your back. And bending forward while standing will increase the pressure on your lower back by another 50% as compared to standing straight.

Is walking good for lower back pain? ›

The simple movement of walking is one of the best things we can do for chronic lower back pain. Ten to fifteen minutes of walking twice a day will help ease lower back pain. Substitute this activity for a more vigorous type of exercise if you prefer and/or are able.

How should I sit on my couch with lower back pain? ›

Lean back on the backrest with relaxed shoulders and don't keep your neck in an uncomfortable position. If you plan on sitting on your sofa for a long time, consider putting something behind your back for support, like a rolled-up towel or small pillow.

How long is too long for back pain? ›

Acute (short-term) back pain lasts a few days to a few weeks. It usually resolves on its own within a few days with self-care and there is no long-term loss of function. Chronic back pain is pain that continues for 12 weeks or longer, even after an initial injury or underlying cause of back pain has been treated.

How do you know if back pain is muscular or spinal? ›

If the pain you feel extends to your arms, forearms, and hands, the source may be your cervical spine. On the other hand, if you feel the pain radiating to your legs, it may be a problem with the lumbar spine.

How do you know if back pain is muscle or disc? ›

Your spinal disc is at the bottom of your back, so if you have pain in your lower back, you may assume it is a slipped disc. Furthermore, the feeling of pain will differ between the two. Muscle pain will feel like post-workout soreness, while disc pain will feel debilitating and tingly.


1. Instant One Side Lower Back Pain Relief #Shorts
(SpineCare Decompression and Chiropractic Center)
2. Lower Back Pain? Try These 3 Weird Stretches
3. Instant Middle Back Pain Relief #Shorts
(SpineCare Decompression and Chiropractic Center)
4. How to Fix “Low Back” Pain (INSTANTLY!)
5. Scoliosis Back Pain Relief in Seconds #Shorts
(SpineCare Decompression and Chiropractic Center)
6. Instant Hip and Lower Back Pain Relief #Shorts
(SpineCare Decompression and Chiropractic Center)
Top Articles
Latest Posts
Article information

Author: Tyson Zemlak

Last Updated: 12/28/2022

Views: 6120

Rating: 4.2 / 5 (63 voted)

Reviews: 86% of readers found this page helpful

Author information

Name: Tyson Zemlak

Birthday: 1992-03-17

Address: Apt. 662 96191 Quigley Dam, Kubview, MA 42013

Phone: +441678032891

Job: Community-Services Orchestrator

Hobby: Coffee roasting, Calligraphy, Metalworking, Fashion, Vehicle restoration, Shopping, Photography

Introduction: My name is Tyson Zemlak, I am a excited, light, sparkling, super, open, fair, magnificent person who loves writing and wants to share my knowledge and understanding with you.