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1. 5 Quick and Easy Back and Neck Pain Relief
Exercises
#1 – Thread the Needle
Thread the Needle
Move into a four point stance. Take one hand and try to move the hand and
the shoulder to the other side. Focus on loosening up and stretching out the
mid back area. Hold the end position for 1 to 2 seconds and then move to the
other side. Start with 1 set of 5 repetitions on each side, alternating back and
forth. This exercise is more of a mobility exercise in which we loosen up the mid
back area. Loosening up the mid back area helps ease back pain and neck
pain, because the stiffness in the mid back area oftentimes puts unnecessary
stress on the neck, leading to neck pain.
#2 – Fingers Behind the Head

2. Fingers Behind the Head
Place your fingers behind your head and then open up your shoulders. With this
exercise, you are working on strengthening the mid back area and stretching
the front of the shoulder. We are strengthening the mid back area in order to
keep the head in good alignment, and also stretching out the front of the
shouldersto prevent rounded shoulders. Prevent the head from dropping
forward and remain in good alignment; keeping its balance and lessening the
amount of stress. Perform 1 set of 5 repetitions, holding the end position for 1- 2
seconds.
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#3 – Fingers Over Head
Fingers Over Head
Bring your fingers out front and then bring the arms over head. Hold the end
position for 1- 2 seconds. Perform 1 set of 5 repetitions.

3. #4 – Mid Back Rotations with Whole Body Rotations
Mid Back Rotations with Whole Body Rotations
Bring your hands behind your head and tighten up your mid back. Rotate to
one side and then rotate to the other side. With this exercise, we are working
on strengthening the mid back. With the rotation, you are working on loosening
up the mid back area and the hips, which oftentimes get tight, leading to back
pain. Perform 1 set of 5 repetitions in each direction, holding the end position
for 1 – 2 seconds.
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fat
#5 – Neck Rotations

4. Neck Rotation
Rotate your head to one side and then rotate to the other side. With this exercise, you are
working on mobility or movement in the neck area. You are also dynamically stretching the
muscles that tend to be tight in the neck, to help alleviate neck pain. Remember that
relieving neck pain will also help ease back pain. Perform 1 set of 5 repetitions, holding the
end position for 1 – 2 seconds.
If you want to learn how to manage your neck discomfort and prevent future
flare-ups, then click here to check out the Neck Pain Solved program.