This Article is From Jul 02, 2020

Try These Stretches To Get Relief From Upper Back And Neck Pain

Long hours of sitting can lead to back pain, neck pain and body stiffness among many other problems. Try these stretching exercises to get some relief.

Try These Stretches To Get Relief From Upper Back And Neck Pain

These exercises can help in reducing body stiffness


  • Long hours of sitting can be harmful for health
  • It can increase risk of obesity and diabetes
  • It is a common cause for back pain and neck pain

Long hours of sitting can lead to back pain, neck pain, weight gain and much more. Sitting for long durations can be hazardous to health and may increase risk of obesity and diabetes. People in desk jobs and those living a sedentary lifestyle are likely to spend long hours of sitting. Celeb nutritionist Rujuta Diwekar recommends that for every 30 minutes of sitting, one must stand straight on both feet, without leaning or taking any support, for three minutes. During these three minutes, you can perform stretching exercises to get stiffness off form the body.

Talking about these stretching exercises is nutritionist Rujuta Diwekar in her recent IGTV. You can do these exercises while sitting. They can be especially helpful if you have to spend long hours of sitting on a computer. They can help in releasing the tension in your neck, shoulders and upper back, informs Diwekar.


Long hours of sitting can cause back pain
Photo Credit: iStock

Also read: 8 Tips To Reduce Back Pain And Neck Pain Caused By Long Sitting Hours

Stretching exercises for upper back and neck pain

1. Lift (extend) arms in front of you. Do not let your shoulders droop. Keep your back straight and pull your shoulders blades back. Ensure that your elbows are not bent.

2. Then work at lifting your arms up without moving your shoulders. Do not lose out on the extension of elbows. Once the arms are up straight, interlock your fingers, turn your hands upwards so that the palms are facing the ceiling. Watch video shared below to see how Diwekar does it.

3. Now take your arms behind your ears, without pushing your head in front. Count till 5 and stay in this position.

Also read: 4 Simple Exercises To Relieve Back Pain Almost Instantly

4. Sit sideways on a chair. Place your arms on the back of the chair by twisting your spine. Lift your chest up. Move your shoulder blades up. Try to move from your lower abdomen towards the chair. Your shoulder blades should be back an inwards.

5. Now stand in front of the chair. Put your arms on the side of the chair, lift your fingers up (watch video at 4.43 for reference). Move back by lifting your arms up. Your back should be straight. Do not let your arms fall.

Try these stretches and it can help in giving you relief from muscle spasms in upper back and neck.

Also read: 3 Exercises You Should Do Daily If You Have Back Pain Or Knee Pain

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.