Back pain exercise: ‘Ideal’ for sore necks and to ‘loosen off the muscles in the back’

NHS explain the best ways to treat back pain

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Hollie Grant, a pilates expert, discussed an exercise to “loosen off the muscles in the back of the body”. It can be done easily at home.

Hollie runs a London Pilates Studio and also provides home training. Additionally, she hosts the Bun in The Oven podcast.

How does she suggest easing a sore neck and back pain?

Exercise or back pain and sore necks

Postural chain stretch

“This stretch helps loosen off the muscles in the back of the body, and is ideal for those who are tight through the back of their neck from looking at their screens.”

How to do the postural chain stretch

Hollie explains: “Start standing with feet hip-distance apart and soft knees.

“Roll down from the crown of your head, one vertebra at a time, until your hands are as close to the ground as possible without bending your knees further (they should still be soft).

“Once here interlace your fingers and put your hands on the back of the head.

“Straighten your legs, and use the weight of your arms to gently pull your head towards your knees.

“You should feel an intense stretch up the back of the body, particularly where you are tightest.”

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Hollie created The Bump Plan specifically to provide a prenatal workout plan.

The prenatal specialist previously advised the spine lengthener exercise. 

This involves lying on your front, with your feet hip-width apart.

Putting your hands under your forehead like a pillow, the aim is to lift your hands, head, and chest away from the floor.

The aim is to get the spine long and well-stretched.

While working at a desk for nine hours a day was already detrimental to the health, home working may have exacerbated this further.

Many have not had access to office chairs, working from their sofa, at an inappropriate table set up, or even in bed.

“All this can lead to a sore lower back, a tight upper back, and a pretty stiff neck,” Holly said.

Those working from home should focus on their upper back extensors and keep the neck flexible.

Could you have a back sprain? 

Back sprain is one cause of back pain and can be minor or very debilitating.

It could arise from one spraining incident or poor posture.

It means a ligament has been torn or stretched and needs lots of rest.

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