Back and Neck Stretches: 14 Moves for Tension, Stiffness and a Pinched Nerve

01Neck

5 neck stretches

• Chin tuck: sitting tall, draw the chin straight back, hold 5 seconds, 10 times.
• Upper trapezius stretch: tilt the ear towards the shoulder, gently assisting with the hand, 20–30 seconds each side.
• Levator scapulae stretch: turn the head 45° and look down towards the armpit, 20–30 seconds each side.
• Neck rotation: slowly turn to look over each shoulder, 5 times each side.
• Scalene stretch: tilt the head back and away while holding the collarbone down, 20 seconds each side.

02Upper

4 upper back stretches

• Thoracic extension over a chair back or foam roller, 10 repetitions.
• Thread the needle: on hands and knees, slide one arm under the body, 8 each side.
• Doorway chest stretch: forearms on a doorframe, step through, 30 seconds.
• Shoulder blade squeeze: draw the shoulder blades back and down, hold 5 seconds, 10 times.

03Lower

5 lower back stretches

• Knee-to-chest: lying on your back, pull one or both knees towards the chest, 20–30 seconds.
• Lower trunk rotation: knees bent, let them fall slowly side to side, 10 times.
• Child’s pose: kneel and sit back towards the heels with arms forward, 30 seconds.
• Cat–cow: on hands and knees, alternately arch and round the back, 10 times.
• Figure-four stretch: ankle over the opposite knee, pull the thigh towards you, 30 seconds each side.

04Nerve

Neck stretches for a pinched nerve

A pinched nerve in the neck (cervical radiculopathy) causes pain, tingling, numbness or weakness down the arm. Gentle movements that ease arm symptoms are helpful, such as chin tucks, gentle shoulder rolls and nerve glides guided by a physiotherapist. Avoid stretches that push the head strongly back or towards the painful side if they increase arm symptoms. Pain that spreads further down the arm, or new weakness, is a sign to stop and seek advice. Most pinched nerves improve over weeks to a few months.

05Routine

A 10-minute daily routine

• 1 minute: shoulder rolls and gentle neck rotations.
• 2 minutes: chin tucks and upper trapezius stretches.
• 2 minutes: thoracic extension and thread the needle.
• 3 minutes: cat–cow, child’s pose and lower trunk rotation.
• 2 minutes: knee-to-chest and figure-four stretches.
• Do it in the morning, after work or before bed.

06Evidence

What the evidence shows

Stretching feels good and can reduce stiffness, but research suggests that strengthening exercises are especially important for lasting results. A Cochrane review of exercises for neck disorders found that neck, shoulder and shoulder blade strengthening exercises reduced pain in chronic neck pain, while evidence for stretching alone was limited. A Cochrane review of exercise therapy for chronic low back pain found moderate-certainty evidence that exercise reduces pain compared with no treatment, usual care or placebo. A combined programme of stretching, strengthening and regular activity works best.

07Strength

Add strengthening

• Rows with a resistance band.
• Prone “Y” and “T” raises.
• Bird dog and dead bug for the core.
• Glute bridges.
• Deep neck flexor exercises (head lifts with a chin tuck).
• Posture-related exercises are covered in posture exercises.

08Desk

Tips for desk and phone users

• Set the screen at eye level.
• Hold your phone higher rather than looking down.
• Take a movement break every 30–45 minutes.
• Use a chair with lower back support.
• Do chin tucks and shoulder rolls during breaks.
• Forward head posture is discussed in forward head posture.

09Safety

Safety tips

• Move slowly and stretch to mild tension, not pain.
• Hold stretches for 20–30 seconds without bouncing.
• Breathe normally throughout.
• Stop if you feel sharp pain, dizziness or spreading numbness.
• After surgery or injury, follow your physiotherapist’s advice.
• Waking with a stiff neck is common; see neck pain from sleeping.

10Cases

Three common situations

• Stiff neck and shoulders after long workdays: a daily routine plus strengthening and screen adjustments.
• Lower back stiffness in the morning: knee-to-chest, cat–cow and gentle walking.
• Neck pain with tingling into the hand: gentle chin tucks and advice from a physiotherapist; avoid aggressive stretches.

11Stress

Stretching for stress-related tension

Stress often shows up as tight shoulders, a clenched jaw and a stiff upper back. Combining slow stretches with relaxed breathing, such as breathing out slowly as you ease into each stretch, can help release tension. A short routine before bed may also improve sleep. Lower back pain related to muscle strain is covered in lower back strain.

12Summary

Key points to remember

• Gentle daily stretches ease stiffness and tension.
• Strengthening is essential for lasting improvement.
• For a pinched nerve, choose movements that ease arm symptoms.
• Seek help for weakness, numbness or red flag symptoms.