Back pain is one of if not the most common types of pain people experience in the modern age. Many are required to stand or sit in the same spot every day for multiple hours a day, which puts pressure on the discs in their spine and causes discomfort. Luckily, there are ways to relieve this pain without medication.

This article will cover exercises and stretches to relieve pain in your neck, shoulders, upper and lower back, and discuss ways to reduce or eliminate back pain together to help make your daily life more comfortable. An important thing to note is that around 294,000 Americans are living with a spinal cord injury right now. 

If you're one of these people, please speak with a physical therapist or doctor before attempting any of the exercises discussed below or in the sources we provide. While some may relieve your pain, others may make it worse and cause further harm depending on the stretch and the cause of your pain.

Neck Stretches

Many people stand or sit with their necks in awkward positions while they work, and this combines with general poor posture and stress to tighten neck muscles and compress spinal discs, resulting in persistent neck stiffness and pain. 

There are many stretches available to relieve neck pain, and the one listed here can be done either standing or sitting and requires you to look forward before slowly turning your head as far to one side as you can and then holding this position for a few seconds. Then, you repeat by turning your head slowly in the opposite direction. This entire process counts as one repetition, a movement you repeat. 

Many guides and videos discussing stretches will tell you to repeat certain movements to relax and stretch the muscles appropriately. Do only a few repetitions at first to help get your body used to the movement before doing more over a few days or weeks. 

One more thing we'll mention before moving on to shoulder exercises is that you may feel a bit of discomfort as you do the exercises for the first time, which is normal, but if your pain increases or doesn't go away, then stop immediately and schedule a doctor's appointment to have it looked at. A larger problem may exist that needs to be remedied as soon as possible.

Shoulder Exercises

It may seem strange to talk about shoulder exercises in an article about back and neck pain, but your shoulders are connected to your neck. Any pain or muscle tightness in your shoulders may create or enhance neck pain or discomfort as a result. 

Many neck exercises are also designed to loosen tension in the shoulders, though not all do, and there are many exercises tailored to releasing shoulder stiffness and discomfort. One such exercise sees you bring your straightened arm across your chest and hold it there for one minute, and you do this to each arm three to five times. Others are yoga poses that stretch your arms and back straight back.

While you search for exercises, be sure to find those that work best for you and your space. For example, if an exercise requires you to lay on the floor but the floor's uncomfortable, then try finding a different one you can do against a wall or while sitting. Many shoulder stretches specifically ask you to stretch your arms out wide in some way and should only be done in rooms with the space for you to do so.

Upper Back Stretches

If you're experiencing upper back pain, try combining neck and shoulder exercises with those designed for the upper back since this will relieve the tension kept in those muscles and may make the rest of your routine more fruitful. 

Upper back pain is common, and there are plenty of routines designed to relieve it, and one such stretch involves doing push-ups off the wall. To start off, find a wall with enough space for you to stand against it, as you'll need to lean into and push off of it. 

Stand a few centimeters back and place your hands on the wall, separated a bit more than shoulder width. Slowly and gently lean into the wall, then push yourself back to your starting position. Try to do this a few times for the best results.

Lower Back Exercises

The most common pain you'll feel in your back will be in your lower back, and there are a lot of guides to relieve and reduce lower back pain. 

One exercise sees you lying on the floor with your back straight and your knees bent. You then keep your shoulders still, rotate your knees to one side, and hold them there for a few seconds before returning to your starting position. Then, you do the same, but turn in the other direction and repeat this entire process a few times for the best results, which will help stretch the muscles in your back to release them and help you achieve comfort.

Pain Reduction Exercises and Routines

Doing these exercises when your back, neck, or shoulder hurts is a good first step to pain reduction, but it doesn't just end there. One tip to reduce back pain is to create a stretch routine that you complete at least once a day. 

These routines should have a few different neck, shoulders, upper, mid, and lower back exercises to stretch the most muscles and achieve lasting comfort. Another tip is to sit and stand with good posture. 

Sitting with poor posture is worse than standing in some cases, so look up good posture diagrams and try to achieve them. There are posture correctors that you wear and accessories you can utilize as you go about your day to help you.

On top of all of this, try to make some time for you to relax. Sit or lay somewhere comfortable and quiet with a warm drink, your favorite hobby, show, movie, book, etc., and relax under the warmth of a heating pad for a bit. Maybe take a walk through your favorite park or garden. 

These exercises will ease any tension that's caused by poor posture, but it will return if you're too stressed. Correcting your posture, creating an exercise routine, and making time for relaxation are all important steps in eliminating back pain, so it's important to do so, and the relief you'll feel with this schedule will make it worth it.