Top 5 Exercises for Managing Chronic Back & Neck Pain

Living with chronic back or neck pain can be exhausting, both physically and emotionally. It may affect your posture, sleep, and even your ability to work or enjoy daily life. While pain medications may offer temporary relief, long-term recovery depends on strengthening and mobility – two things physiotherapy does best.

At Aadicura Superspeciality Hospital, our pain management and physiotherapy experts focus on sustainable pain relief through safe, guided exercises. Below are the top 5 physiotherapy exercises to manage pain in your neck, shoulders, and lower back.

Chin Tucks (Neck Retractions)

• Target Area: Neck and upper spine
• Purpose: Improves posture, reduces neck tension, and strengthens deep neck flexors.

How to Do It:

• Sit or stand straight, shoulders relaxed.
• Gently tuck your chin in without tilting your head forward or down.
• Hold for 5 seconds and release.
• Repeat 10-15 times.

Tip: Do this exercise multiple times a day to correct tech-neck posture from long screen use.

Cat-Cow Stretch

• Target Area: Spine (cervical to lumbar)
• Purpose: Improves flexibility and relieves tension along the spine.

How to Do It:

• Begin on all fours with hands under shoulders and knees under hips.
• Inhale and arch your back downward (cow pose), lifting your head.
• Exhale and round your back upward (cat pose), tucking your chin in.
• Repeat this cycle slowly 10-15 times.

Tip: Breathe with each movement to improve spinal mobility.

Pelvic Tilts

• Target Area: Lower back and pelvis
• Purpose: Strengthens the abdominal muscles and reduces stiffness in the lumbar spine.

How to Do It:

• Lie on your back with knees bent and feet flat on the floor.
• Tighten your abdominal muscles and press your lower back into the floor.
• Hold for 5-10 seconds, then relax.
• Repeat 10-12 times.

Tip: This is one of the safest stretches for lower back pain and can be done daily.

Shoulder Blade Squeeze

• Target Area: Upper back and shoulder area
• Purpose: Improves posture and eases tension around the neck and shoulder blades.

How to Do It:

• Sit or stand with arms at your sides.
• Squeeze your shoulder blades together as if holding a pencil between them.
• Hold for 5 seconds and release.
• Repeat 10-15 times.

Tip: Avoid raising your shoulders, focus on the squeeze between the blades.

Knee-to-Chest Stretch

• Target Area: Lower back and hips
• Purpose: Alleviates spinal compression and relaxes tight back muscles.

How to Do It:

• Lie on your back with knees bent.
• Pull one knee toward your chest, holding it with both hands.
• Hold for 20-30 seconds.
• Switch legs and repeat 2-3 times per side.

Tip: To intensify the stretch, try both knees at once (if pain-free).

Tips for Safety & Effectiveness

To make the most of your routine:

• Warm up with a gentle walk or stretch before starting.
• Stop any exercise that causes sharp pain or dizziness.
• Breathe consistently – don’t hold your breath.
• Perform movements slowly and in control.
• Stick to a regular routine, preferably 4-5 days a week.
• Consult a physiotherapist before starting if you have existing spine conditions.

Aadicura’s Expertise in Pain Management

At Aadicura Superspeciality Hospital, Vadodara, we offer:

• Personalized physiotherapy sessions for back and neck pain
• Integrated spine pain management for chronic conditions
• Pain-relieving modalities: TENS, heat therapy, traction, and more
• Expert team of physiotherapists and spine specialists
• Home exercise plans and tele-consultations for follow-ups
• Posture correction & ergonomic guidance for long-term relief

Our pain management team doesn’t just treat symptoms – we empower you to take control of your spine health.

Small Moves, Big Relief

You don’t have to live with back or neck pain forever. With simple daily exercises and professional support, chronic back pain relief is possible. Start with these five movements, and you may notice improved flexibility, posture, and reduced pain within weeks.

For persistent discomfort or injury-related spine issues, trust Aadicura’s back and neck pain treatment experts. Our multidisciplinary approach to physiotherapy for back pain ensures you get care that is effective, safe, and tailored to your lifestyle.

FAQs

Q1. Can I do these exercises at home without supervision?
Yes, most can be safely done at home. However, initial guidance from a physiotherapist is recommended, especially if you have a medical condition.

Q2. How often should I do these exercises for results?
Aim for at least 4-5 days a week. Consistency is key to seeing long-term benefits.

Q3. Can physiotherapy completely cure chronic back or neck pain?
While it may not “cure” all chronic conditions, physiotherapy can significantly reduce pain, improve function, and help avoid surgery in many cases.

Q4. When should I avoid these exercises?
Avoid them during flare-ups of pain, acute injuries, or if advised by your doctor. Always stop if you feel sharp or worsening pain.

Q5. How can Aadicura help with my chronic pain?
Aadicura offers customized therapy plans, expert evaluations, and long-term pain management strategies with advanced care facilities in Vadodara.