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10 Stretches for Your Back and Neck That Can Relieve Arthritis Pain

By Andrew Alpin, 19 April


You’ve probably already felt the discomfort that comes with arthritis if you have it. Stiffness and soreness are felt most acutely when you first wake up. Arthritis in the neck and back can be caused by numerous conditions like rheumatoid arthritis, ankylosing spondylitis, and psoriatic arthritis. Stretching in the morning can assist if you wake up with pain or stiffness. Then, as you begin your day, it helps you move more freely and reduces pain. It’s a good thing there are so many back and neck stretches available to help you feel better every day.

If you don’t stretch your back and neck regularly, you’ll find it difficult to move around, and your pain may worsen. Decreased functionality and an inability to complete routine everyday tasks are also consequences. The key to a pain-free, happy existence is to be active as much as possible.

Stretching your back and neck should be done slowly and gradually. Do not push yourself to the point of discomfort. On the other hand, don’t be afraid to skip any of the exercises if they cause discomfort. Also, before beginning any workout program, don’t forget to consult your physician first.

Tips for stretching your back and neck

There are a few things to keep in mind before commencing the stretches for arthritis pain relief. Each stretch should be done slowly, avoiding rapid movements. You should stop stretching immediately if you feel any discomfort or pain while performing the stretch.

Tips for stretching your back and neck

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These are the 10 best back and neck stretches for arthritis pain relief.

1 Neck drop and raise

Both the front and back of your neck get a good workout with this stretch, and it also helps you move more freely. First, stand or sit up straight, and start carefully lowering your head until it rests on your chest. Then move your head back up to its initial position and hold it there for five to ten more seconds before returning. Once you’ve done that, lean your head back slightly and hold for a few more seconds. Repeat the stretch until you’ve completed it both frontwards and backward five times.

Neck drop and raise

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2 Head tilts


Both left, and right sides of your neck will benefit from this stretch, which reduces pain on either side. To perform head tilts, first ensure that you don’t slouch when you stand or sit. Next, lift your right shoulder and tilt your head to the right without raising your left. Stay in this position for five or ten seconds, then return to the starting position and repeat the whole thing on the left the second time. Repeat this stretch on both sides five times.

Head tilts

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3 Neck retractions

Frequent forward tilting of the head can cause neck pain, which can be alleviated by neck stretches that pull the muscles backward. This pain might occur when your head remains in a forward position for a long time, such as while texting or staring at a smartphone.

Start this stretch by pulling your shoulders back and opening your chest. This will help you begin the neck retraction. Next, pull your chin up so that you have a double chin. Maintain a straight-ahead gaze and avoid leaning forward or backward. The lower neck, back of the head, and skull base all get a good stretch during this exercise. You may even feel it in the front of your neck. Extend your muscles as far as possible and hold the position for five to ten seconds before repeating the stretch five times.

Neck retractions

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