There are virtually hundreds of different stretching routines for your neck and back that are simple to do and produce results. If you’re just starting out, try these simple techniques to help you loosen up.

Beginner Back Stretch

The basic back stretch is one of the most effective stretches you can do to benefit your lumbar region. Here’s what you do: Standing upright, contract your abs as you bend forward at the hips, lowering your hands to the floor. Relax the head downwards and push using the fingertips; feel the stretch in the back as you do this. Maintain this position for 30 seconds (if it’s too hard at the start, work up gradually to this length of time).

Wide Back and Shoulder Stretch

This stretch should directly follow the basic back stretch. With your hands remaining on the floor, set your feet wide apart and position your arms inside your legs. Lift your hands off the floor and wrap your arms around the back of the calves, then grasp your ankles. Gently pull with your hands, which will open up your shoulders and stretch your upper back. Hold this position for up to 30 seconds.

Shoulder Rolls

Shoulder rolls are the easiest stretches around. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. Begin with a small circular movement, then gradually increase it to a larger circle. Do 10 circles in the backwards direction, then reverse direction and do 10 repetitions going forward.

Remember that an ounce of prevention is worth a pound of cure, so take precautions in order to avoid having to deal with neck and back pain in the first place. Good posture is critical. Take care when lifting heavy objects. You need to bend down, then use your legs instead of your back to carry the load when you lift.

Your sleeping habits also play a part in preventing back and neck discomfort. You need a supportive mattress and pillow, and make sure the room temperature is comfortable so you’re not tossing and turning all night long. Stretching lightly just before you go to bed will lead to relaxed muscles and a peaceful sleep.