Pain in the back and neck is often due to poor posture, which results in or is a symptom of weak muscles not offering the spine enough support. Think of the stress put on your neck by the weight of your skull. However, with some basic strengthening exercises and by becoming more aware of how to adopt the correct posture, you can avoid back and neck pain.
If you are in any pain at present we would advise that you come and have a thorough assessment before attempting any of these exercises, to ensure that you are performing them correctly.
Sprint clinicians have compiled some basic advice to help you manage an attack of acute low back pain. This advice will help in the short term; to achieve long term results and prevent recurrence the cause of your low back pain needs to be identified.
Basic abdominal exercises – strong abdominal muscles are very important in supporting and protecting your lower back. Improving your core stability can help relieve back pain.
Thoracic spine mobilising exercises - the mid spine can get very stiff, particularly if you are desk based or have poor posture. These simple exercises show you how to loosen off this area.
Deep neck flexor exercises - the deep neck flexor muscles run up the front of the neck and help support the weight of the skull. By strengthening these muscles you can help to offload the frequently overworked and tight muscles in the back of the neck and shoulders.
Neck stretches - some basic stretches to help maintain length in the neck and shoulders and relieve stiffness.