Does neck and back pain seem to hurt while performing your duties? In most cases, back and neck pain may have many different causes. Read these 5 exercises mentioned in this article that are easy to learn and can be done every day to relieve the pain.

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Hours and hours of standing during the consultation, excessive walking during rounds, and awkward position for better visibility and ease of working during seeing and treating patients, we doctors definitely put our bodies through a lot of turmoil due to the demanding nature of our work. We do our best to deliver the best patient care but in the process forget to take care of ourselves. And our hectic routine puts us in a difficult position to routinely find time to exercise.

And the consequences of the same are those daily pains and aches! An achy back, just feeling too tired to even walk, low energy, stiff neck, and the list is long. This absolutely puts us out of our game! For all those doctors who are looking at learning some quick and tested exercises to get faster relief from these pains, here are the five easy-to-do exercises at home without any equipment, which one can add to your daily routine.

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The cat-cow stretch

This stretch is an easy way to relax and stretch your entire back as it involves some synchronous flexion and extension. This is also a very well-known yoga aasan name “Chakravakasana”.

Steps

1. Start by coming on your all fours, by aligning your wrists with your shoulder and your hips with your knees.
2. The neck, upper and lower back, and your hips should all lie in a straight line without applying any excessive pressure on your wrists or arms. This is the position by which you neutralise your spine.
3. Now curl your toes in, and tilt your pelvis back so that the tailbone sticks up.
4. Drop down your belly, draw your navel in as if you are hugging them close to your spine, and gently look up. Inhale while you perform this movement.

5. Release your toes and keep them flat.
6. Move your pelvis forward and let the tailbone tuck upwards. Your spine will naturally take the round curvature.
7. Pull in your navel and try and gravitate your abdominal muscles towards your spine and tilt your neck downwards. Exhale while doing this movement.

Benefits

Cat-cow stretch can help you improve your posture and balance. It is also believed to be a good stress reliever and calming pose since you link the movements with your breathing.

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Knee-to-chest exercise

Steps

1. Lie on the floor on your back.
2. Keep your legs extended and back straight.
3. Keep your hips lowered down on the floor.
4. Bend your leg and pull your knee close to your chest by hugging it using your hands.
5. Keep your head on the floor and do not strain your neck.
6. Hold the position for 10-30 seconds and inhale while performing this movement. Hold it for those 10-30 seconds.
7. Release the leg and exhale and repeat the same with another leg.

Benefits

This exercise can increase the stability of your lumbar spine and also improve the range of motion. It has an excellent result in relieving pain in case of chronic lower back aches.

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Overhead reaches

Steps

1. Stand straight or sit upright and straight using a comfortable chair.
2. Extend your arms overhead completely.
3. Extend your neck and look up.
4. Bring your palms together and stretch as higher as you can and extend more and more towards the ceiling.
5. Repeat this, hold there for 5 seconds each time and inhale at the same time.
6. Exhale when you release and relax.

Benefits

This exercise stretches the shoulders and upper back, stabilises and flexes the shoulder joint too. It helps in increasing flexibility and range of motion. It also treats your neck to gentle pressure and relieves minor soreness.

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Levator scapula stretch

Steps

1. Sit up straight with both hands by the side.
2. Make sure there is wall support on the right and left sides, as this will aid in performing the exercise.
3. On the right side, raise the right hand above the shoulder level and slightly align the elbow, creating a right angle.
4. Apply some downward pressure on the shoulder blade and feel that pressure as you are trying to rotate the blades downwards.
5. As you do this, tilt your head towards the left side at a 45-degree angle and try moving it downwards as if you are trying to touch your chin to the left collarbone.
6. Hold for 30-50 seconds as per your capacity and comfort.
7. Release and do the same on the left side.

Benefits

Gently stretching this muscle may bring some relief to a tight or sore muscle, and keeping this muscle stretched and flexible and performing this exercise regularly may reduce the risk of neck pain returning.

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Chin tuck

Steps

1. Start by sitting straight with your neck aligned straight with your back and look forward.
2. Place a finger on your chin for guidance and support.
3. Gently glide back your chin towards your neck without bending or moving your head. You will feel a slight stretch towards your upper neck.
4. Maintain that position for a few seconds, and while doing so, breathe normally.
5. Avoid lifting your chest up. Repeat this at least 8-10 times.

Benefits

Chin tucks will help you maintain a good posture by re-establishing the alignment of the spine by is affected by slouching or bending during work. This relaxes your neck muscles and also given relieves neck spasms and soreness.

Disclaimer- The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of M3 India.

About the author of this article: Dr Ridima Surve is a practising dentist from Mumbai.