Exercises For Your Pain In The Neck

Babies! What a pain! Not really but yes actually, yes really. Babies hurt!

My baby is the source of all things painful from the top of my head down to somewhere around my lower back. (Things further southward have thankfully healed–zing!)

These days Huck is a total honker, and toting him around takes a lot of work and leaves me with horribly cramped back parts. Ouch! ¬†Especially since I’ve been wearing him more often. Baby wearing is great for everything except for your back parts.

So I’ve been in search of a really good set of stretches to give me some back relief (or else a really good chiropractor, know one?) and I’m sharing them all in one place, after the jump!

LOWER BACK RELIEF (Exercises are all copied near-exactly from the source site, as linked.)

1. Back Bends

Stand with your feet slightly apart. Place your hands in the small of your back. Keep knees straight. Bend backwards at the waist as far as is comfortable, and hold the position for one or two seconds.

2. Single/Double Knee To Chests

Lie on back with both knees bent. Bring one knee to chest, grasp knee with both hands, pull as close to chest as you can. Lower knee back to starting position. Repeat with other leg.

3. Prone Press Ups

Lie on stomach with palms by shoulders as if to do a pushup. Slowly push shoulders up while keeping pelvis in contact with the surface; back relaxed. Slowly lower shoulders. Push up fully, lock elbows, exhale, and let the lower back sag while sustaining the up position for several seconds.


1. Trapezoidal Squeezes

Place a pillow on the floor. Lay on your stomach with pillow directly beneath your chest. Stretch your arms perpendicular to your torso. Raise your hands off the floor, keeping your arms straight.

2. Arm Stretches

Stand with your back against the wall. Place your arms at your side with palms facing outward. Raise your arms in a semi-circular motion, keeping the backs of your hands against the wall. Stretch outward as you move your arms, as if you were trying to reach away from your body. Once your hands meet above your head, lower them in the same manner, stretching your hands away from you.

3. Thoracic Extension

Sit in a chair with your back straight. Clasp your hands together behind your head. Press downward with your hands to stretch the upper back. Release and repeat.


1. Side To Side Tilt

Keep head looking straight ahead and slowly tilt to the side until the muscles tighten slightly. Hold for a few seconds. Return head to center. Repeat on opposite side.

2. Side To Side Rotation

Slowly turn head to the side, being careful not to overextend neck muscles. Hold for a few seconds. Return head to center and repeat on opposite side.

3. Front To Back Tilt

While seated, tilt head back slowly, far enough that you can begin to look up. Hold for a few seconds, and return slowly to front position. Repeat.

4. Forward Resistance Exercise

Place both hands flat on forehead. Try to push forward but resist with both hands. Hold for a few seconds, then relax.


1. Neck Rolls

Roll your neck in a clockwise fashion for a few revolutions, followed by counterclockwise for a few revolutions.

2. Shoulder Shrugs

While standing and keeping your head still, lift your shoulders and try to touch your ears with your shoulders. After holding for a moment, roll your shoulders slowly backwards.

3. Shoulder Flexibility

While standing, stretch your arms out so that you are making a “T” with your body. Keeping your elbows locked, make small circles with your arms, then reverse direction. Make bigger circles in the same fashion, and then even bigger circles, in forward and reverse directions.

There, don’t you feel better now?


Lower back

Upper back

Stiff Neck

Sore Shoulders

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Article Posted 5 years Ago

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