Neck and Back Pain

Depending on your occupation, you could be spending a better part of your days either standing or sitting, which may affect your posture and could cause back and or neck pain. People who have undergone spinal surgery may also experience back and neck pain for a few weeks or months after the surgery. If you or a loved one has been experiencing neck or back pain, get in touch with Texas Health Spine and Orthopedic Center. The physicians participating in the referral line are specialized in treating back and neck pain, and performing various types of spine surgeries. In the meanwhile, below are five exercises that may help to relieve neck and back pain. As always, speak with your physician prior to starting any exercise or stretching program to make sure it’s appropriate for you.

1.Back and Neck Stretches

Sit on the floor or a hard surface with your legs crossed. Stretch the muscles on the right side of your neck by turning your left ear over to your left shoulder and hold for 20 seconds. Repeat accordingly for the left side. This stretch help release tension in your muscles and regulate blood flow.

2.Sitting Floor

Sit on the floor with your feet in front of you, hip-width apart, and your back up against the wall. Pull your shoulder blades together and down, tighten your thighs, and pull your toes back, ensuring they stay straight, and hold for three minutes. The sitting floor will release your shoulder and upper back muscles, keeping your spine and shoulders in the right place.

Read Related: 5 Common Causes of Neck and Lower Back Pain

3.Wall Slide

Stand with your back against a wall and your feet shoulder-width apart. Slowly slide into a half-sit, bending your knees as you go down. Hold the position for as long as you can, and then slide back up. Repeat the exercise five times. The exercise is good to strengthen your back and leg muscles.

4.Static Back

Lie on the floor with your legs on a chair, with both your knees and hips at ninety degrees. Place your arms on the floor at either 45 degrees or shoulder level with your palms facing up. Stay in the same position until your back naturally relaxes on the floor. The static back relaxes the muscles of your neck and upper back, eventually relieving pain.

Watch Here: Texas Health Spine and Orthopedic Center: A Simple Path to Spine Care

5.Static Wall

Lie on the floor, with your legs straight up against a wall at an angle of 90 degree to the floor, and your hips touching the wall. Ensure the position is comfortable, otherwise move a bit away from the wall. Pull your toes back and tighten your thighs, and hold the position for 2-3 minutes. The exercise helps release neck and upper back muscles, also engaging the muscles of your lower leg.

Looking for Back and Neck Pain Relief Treatment?

If you have been experiencing neck and back pain, talk to your doctor and ask if the exercises mentioned in this blog are appropriate for you. If the pain persists, contact Texas Health Spine and Orthopedic Center. We can connect you with a member of our referral line who is an experienced spine surgeon specialized in treating all sorts of neck and back problems. To schedule an appointment with an experienced participating physician, simply call 888 608 4762 or fill out our contact form and we will take it from there.

NOTE: Physicians who are members of the referral program practice independently and are not employees or agents of Texas Health Spine and Orthopedic.



Cori Grantham

Orthopedic SurgeonFulcrum OrthopedicsSports Medicine
Work Phone: 888-608-4762
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Roger Emerson

Orthopedic SurgeonTexas Center for Joint ReplacementHip and Knee Replacement
Work Phone: 888-608-4762
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Keith Heier

Orthopedic SurgeonOrthoTexasFoot and Ankle
Work Phone: 888-608-4762
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Karim Elsharkawy

Orthopedic SurgeonTexas Center for Joint ReplacementOrthopedic Surgery
Work Phone: 888-608-4762
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