The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. With some simple cases of back and neck pain, certain exercises can help relieve some pain episodes. Remember, never do any exercise that causes increased pain.

Neck Exercises

Here are some easy stretching exercises for simple neck pain that can relieve simple cases of neck ache. Some can even be used on the job to relieve neck strain.

  Basic Conditioning Exercises for the Neck

Back Exercises

The primary goals of an exercise program for your spine are to make the muscles of your back, stomach, hips and thighs strong and flexible. Before beginning any exercise program, check with your doctor to make sure that there are no other medical considerations that would change your approach to the exercise program.

  Basic Conditioning Exercises for the Back

Cardiovascular Exercise

Any activity that raises the heart rate and breathing rate strengthens the spine, and the neck and shoulder muscles as well. Such exercise carries risk too though, so check with your doctor before beginning you home program. Walking, probably the safest and most efficient form of exercise, is especially recommended for older people. Walk with your head high, chin level, and shoulders erect, 1 hour a day, 3 to 5 days a week. You can increase your speed over several weeks. Jogging, biking, and swimming provide good exercise also. Again, build up gradually, and follow your doctor’s recommendations.


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