6 Simple Stretches for Fast Back and Shoulder Pain Relief

Lasting, total relief from back and neck pain usually requires a comprehensive approach. That’s because there are usually many factors contributing to pain, including muscle imbalances, trigger points, emotional distress and more.

However, you shouldn’t have to reach for a pill bottle for fast relief of common back and neck pain. In fact, you can often relieve the pain of pinched nerves and tight muscles with a minute or two of simple stretching exercises. That’s faster than most pills work!

Here are six simple stretching exercises to help loosen tight muscles and relieve pinched nerves the next time you feel that nagging pain return in your back, shoulders or neck.

Stretches for Back Pain

Side bends

Start in a standing position with your hands on your hips. Be sure to maintain straight posture. Gently stretch your lower back by leaning to each side of your body. Perform five side bends on each side.

Twist

Start in a sitting position while placing the legs at shoulder width. Place your left hand on your right knee and pull your body forward to gently stretch your back muscles. Hold for five seconds then repeat on the opposite side.

Hamstring Stretch

Start in a sitting position. Lean forward and attempt to touch your toes. You should feel a gentle stretch in your hamstrings. Hold for 10 seconds then sit up straight. Repeat five times.

Stretches for Shoulder Blade Pain

Chin Extension

Sit on a chair and interlace the fingers on both hands. Place them behind your head. Move your chin in a downward direction and to the right side simultaneously.

Hold the position for 15 seconds, before looking forward again. Repeat on your left side.

Perform the exercise five times in each direction.

Shoulder Shrugs

Perform in a standing position. Keeping both arms at your sides, shrug your shoulders backwards in a rotating motion.

Return to the original position in a similar movement from the opposite direction. Perform a set of 15.

Take a 30-second break between each set.

Bench Press with Broom

Perform this exercise lying down. Lie on your back while holding a broom across your body with both hands at shoulder width.

Press the broom pressed upwards until your elbows become straight.

Repeat the exercise 15 times with 30-second breaks between each set.