As Zac highlighted, this question is broad. Neck and back pain is very much an individual experience… what specifically works for one person, may not have the same effect with another! So indiviualised exercise prescription is a must!
Back and neck pain are often brought on by sustained and repeated periods of sub-optimal posture. Examples include:
- sitting 8 hours a day in your office chair - not getting up often enough
- sitting in a slumped fashion (rounded back) - no back support
- poor desk set-up - computer screen too low, phone and mouse over to one side
- repetitive bending forward - more likely trades people
An exercise physiologist can help you optimise your sitting (and standing) posture - minimising the aggravating scenario is a must for successful management of neck and back pain!
For me, exercises for back and neck pain have two inter-related but seperate purposes. First is to restore range of motion. Second is improving spinal muscle coordination/ endurance/ strength. If spinal range of motion has not been optimally achieved, the muscle conditioning aspect is slower to improve.
Acute episodes of back or neck pain are best managed by a physiotherapist. Very often, the acute pain has a mechanical reason, which a physiotherapist can address as soon as possible.
All the best,
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