Quick and Easy Moves to Relieve Neck and Back Pain

Does sitting at the desk all day staring at the computer have you feeling sore, tense and fatigued in the muscles of the neck and back? Try these simple movements from Michael K. Jones, PhD, PT to help restore proper alignment and relieve pain in the neck and back.

Scapular Activation

Starting Position: Seated or standing. Arms raised in front with fists slightly higher than the shoulders.

Movement 1: Bring the elbows back as far as possible, keeping the elbows even with the shoulders.

Movement 2: Squeeze the elbows together. You should feel the muscles between the shoulder blades contract.

Movement 3: Bring your elbows down and behind you as if you were trying to stuff them in your back pockets. Relax with your arms to your sides. Perform this exercise 3 times every hour.

Cervical Alignment

Starting Position: Seated or standing. Arms to your side.

Movement 1: Bring your arms out from your sides with your hands even with your shoulders.

Movement 2: Allow your elbows to bend and drop down as you try to touch the backs of your hands to your shoulders.

Movement 3: Relax and let your arms drop to your sides. Perform this once after completing scapular activation to align the earlobe with the shoulder.

Movement is medicine, so when you start to feel muscle tension or fatigue, remember to move in order to break patterns of neurological inhibition. Stay tuned for more movement tips and until then, live well!