How To Relieve Neck & Upper Back Pain with These 5 Easy Exercises

Millions of people around the world are suffering from neck pain. That’s not a surprise. In 2022, we lead very sedentary lives, either sitting on our desks in front of the PC or bending our neck down to look at our phones. While it seems harmless, it does massive damage to our neck muscles and is one of the leading causes of neck pain.

The exercises we have for you today will help you in this case. You can subdue neck pain with pills, but why take them when you can do it naturally? The exercises we have for you below will strengthen your neck muscles and make the pain disappear quickly.

First Things First – Relax Your Neck Muscles

Before you start with any exercises, you need to stretch and relax your muscles first. Sit on a chair with your back straight, then hold your head with both hands and lean with your chin down toward the chest. Press your hands against your head until you feel a stretch in your neck. That’s your que to relax and repeat this a few times.

Improve the Blood Flow

To improve the blood circulation in your neck, stand firmly in the ground with your back straight. Now, gently lift the shoulders up to ear height. Hold for a few seconds and relax. Repeat this step as many times as you can – 10 per series is a good idea.

Improve Your Shoulder Movement

To relieve the pain in your neck, you will also need to improve the mobility of your shoulders and shoulder blades. To do this, stand upright with your back straight, then try to interlock your hands behind your back. Lift one from the top and reach it with your other hand from below. Lock your hands in when they meet until you feel a stretch in the arms and back.

Improve Your Posture

If you sit in a chair for long periods every day, your posture is definitely suffering from it. The good news is that you can improve it with a simple exercise. Either sit in a chair with your back straight or lie down on the floor and make sure your head is facing forward. Now, put two fingers on your chin, then press it gently and hold that position.

The next step requires you to press as hard as you can to make a double chin and holding that position for a few seconds too. Repeat the exercise at least 5 times.

Relax Your Arm Muscles

Relaxing your arm muscles will help relieve the pain in your neck too. To do it, stand next to a wall facing it with your left side, then put the left foot forward and your left arm on the wall behind you. Look up front while you’re stretching as much as you can. This will relieve the tension in your arm muscles which will eliminate the pain in your neck as well.

Strengthen Your Shoulder Muscles

Stronger muscles mean less risk of injury and pain. You can strengthen your shoulder muscles by lifting your arms over your head in a standing position, then squeezing your shoulder blades in the back. Hold for a minute or two before repeating it again. This is a powerful exercise that will reinforce the muscles in your shoulders and prevent neck pain.

With these simple exercises, you will strengthen your neck and shoulder muscles and finally get rid of neck pain. Don’t ignore it. It can be a serious problem, so make sure to work out your neck regularly before the pain becomes too much to ignore.