Stretches for back and neck pain you can do at home

1. Sit or stand tall with shoulders relaxed.
2. Gently draw your chin straight back, like making a double chin.
3. Keep your eyes level. Do not tip your head down.
4. Hold for 3 seconds, then release slowly.

Helpful for: Forward head posture, desk neck, tension headaches

1. Sit tall and hold the edge of your chair with your left hand.
2. Tilt your right ear toward your right shoulder.
3. Place your right hand lightly on your head for a gentle extra stretch.
4. Breathe slowly, then switch sides.

Helpful for: Tight shoulders, neck stiffness, stress tension

1. Stand in a doorway and place your forearm on the frame, elbow at shoulder height.
2. Step forward with the same-side foot until you feel a stretch across the chest.
3. Keep your shoulders down and your back straight.
4. Switch arms after each round.

Helpful for: Rounded shoulders, desk posture, upper back tightness

1. Stand with your back, head and hips against a wall, feet a few inches forward.
2. Raise your arms into a W shape with the backs of your hands on the wall.
3. Slowly slide your arms up, keeping contact with the wall, then back down.
4. Move only as far as you can while keeping your lower back flat.

Helpful for: Posture, shoulder mobility, upper back strength

1. Start on hands and knees, hands under shoulders, knees under hips.
2. Breathe out and round your back up toward the ceiling (cat).
3. Breathe in and let your belly lower as you lift your chest (cow).
4. Move slowly and stay in a comfortable range.

Helpful for: Morning stiffness, lower and mid back mobility

1. Kneel on the floor and sit back toward your heels.
2. Walk your hands forward and rest your chest toward your thighs.
3. Let your forehead rest on the floor or a pillow.
4. Breathe deeply into your lower back.

Helpful for: Lower back tension, relaxation, winding down

1. Lie on your back with both legs straight or knees bent.
2. Hold one knee with both hands and gently pull it toward your chest.
3. Keep the other leg relaxed and your head on the floor.
4. Switch legs. You can also do both knees together.

Helpful for: Lower back tightness, stiffness after sitting

1. Lie on your back with knees bent and feet flat.
2. Tighten your stomach and gently press your lower back into the floor.
3. Hold for 3 to 5 seconds, then relax.
4. Keep breathing throughout.

Helpful for: Core activation, lower back support

1. Start on hands and knees with a flat back.
2. Reach your right arm forward and your left leg back at the same time.
3. Keep your hips level. Hold for 3 seconds.
4. Return and switch sides.

Helpful for: Core stability, back strength, balance

1. Lie on your back with knees bent.
2. Cross your right ankle over your left knee.
3. Pull your left thigh gently toward you until you feel a stretch in the right hip.
4. Switch sides.

Helpful for: Tight hips, glute tension, sciatica-type tightness

1. Kneel on your right knee with your left foot forward, both knees at 90 degrees.
2. Tuck your hips under and gently shift your weight forward.
3. Keep your chest tall. You should feel a stretch at the front of the right hip.
4. Switch sides. Use a cushion under the knee.

Helpful for: Long hours sitting, lower back tightness, running

1. Lie on your back with knees bent and feet hip-width apart.
2. Squeeze your glutes and lift your hips until your body forms a straight line.
3. Hold for 2 seconds at the top.
4. Lower slowly.

Helpful for: Glute strength, lower back support, hip stability