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.
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.
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These are the 10 best back and neck stretches for arthritis pain relief.
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.
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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.
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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.
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Tilt your head to the left and bring your ear toward your shoulder for this back and neck stretch. If you experience any pain or discomfort while doing this, stop immediately. Afterward, rotate your head till you’re staring up at the sky. Try to lower your shoulders while you gaze at the ceiling. Then take a deep breath and push yourself as far as you can into the stretch. Slowly return to the beginning position and repeat the same on the other side. Bend your head in this sideways stretch for 25 to 30 seconds on each side.
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The steps for this stretch are similar to those used for a normal neck retraction, but an additional step is added. You will have to rotate your head in one direction first and then change the direction of your rotation. Your head should be slightly tilted to one side while pulling your shoulders back. Do ten rotations on each side slowly. If you experience any sharp pains during your rotations, stop immediately. You may increase your range of motion by performing this stretch while also protecting your joints.
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Get down on your hands and knees, and make sure that your hands and knees are placed under your shoulders and hips. Next, arch your back upwards and lower your head and hold the position for five seconds before returning to the starting position to complete the exercise. After five seconds, carefully raise your head, relax your stomach, stick out your butt, and hold this position for five seconds. Then repeat the entire process five times.
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Lie on your back with your feet flat on the floor and your knees bent to begin this stretch. Bring one knee up and gently draw it towards your chest with your hands. After about five seconds, slowly return your foot to the floor. Stretch one knee for a few seconds, then switch and do the same with the other. Stretch each knee five times.
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Your neck and back will benefit from knee rolls, which instantly alleviate pain and build strength in those regions. Begin by laying down on your back, with your knees bent and feet together. Keep your shoulders leveled against the floor while slowly moving your knees to one side. Then, return to the starting position after ten seconds. Repeat these rolls three times with one knee before switching to the other knee.
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A great way to relieve tension in your neck and back is to perform half-pushups. Begin with your forearms placed flat on the floor. Next, look down, and straighten your neck while bending your elbows at your sides.
In this position, begin slowly arching your upper back up as you push down on your hands. Keep your hips firmly planted on the floor and arch your back until you feel a gentle stretch in your abdominal muscles. When you’re done, return to the starting position, and repeat the stretch at least ten times.
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Kneel first on your right knee for a deep lunge. Place your left leg flat on the ground in front of you and hold the position for five seconds before lowering your back knee to the ground. Lift your knee once more and repeat the exercise on the other. Make a 180-degree turn and repeat the exercise three more times alternating between each leg. Taking a deep lunge is better than taking a conventional one since it allows you to stretch further.
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As a result of arthritis pain, many people give up on stretching and exercising. On the other hand, over-resting will only worsen your pain, putting additional strain on your joints. These back and neck stretches can help alleviate arthritis pain and improve your quality of life. In addition, you’ll feel less pain if you stretch and are in a good mood. Solve your neck and back pain issues immediately by implementing an exercise and stretching regimen.