Neck or back pain can be quite frustrating. This type of pain usually prevents you from moving easily and even sitting still can be a huge problem. Since we have busy schedules and have to be able to move around, this pain can affect our productivity. When it comes to the joint pain of any type, it’s important to move. Movements improve your mobility and flexibility of the joints. For that purpose, this article brings you five simple moves you can make to address the pain.

Facts about joint pain

Before we list simple exercises you can do to prevent neck and back pain, let’s get informed about basic joint pain facts first:

  • Exercise doesn’t aggravate the pain – how many times have you felt the pain in your neck, back, or even your knees and decided to spend the day in bed to relieve the pain? That’s a wrong approach. Lack of mobility can only aggravate the pain. The more exercise you do, the better your range of movement. Ideally, you should make sure you get enough of both exercise and resting.
  • Diet can be a significant factor in preventing pain – it’s important to bear in mind that diet doesn’t cure arthritis. However, maintaining a healthy weight and adding anti-inflammatory foods to your nutrition are beneficial for you. Why? It’s because overweight and obesity aggravate joint pain due to pressure.


Simple moves for pain prevention and relief

  • All joint pain isn’t arthritis – most people associate every type of joint pain with arthritis. There are more than 100 types of arthritis, but feeling the pain in joints isn’t enough to make the diagnosis yourself. Arthritis should be diagnosed by your doctor who will also recommend adequate treatment.

According to Mark A. McQuillan, MD associate professor at the University of Michigan although physical activity is beneficial for joint pain relief most people opt not to do it. In fact, only 13% of men and 8% of women with osteoarthritis, which is one of the most common types of arthritis, get the minimum recommended amount of weekly movement.

Benefits of physical activity for joint pain and stiffness relief were documented in numerous studies. A team of scientists led by Heesch K.C. of the University of Queensland conducted a study to inspect the relationship between stiff and painful joints and physical activity. The research lasted for three years, and all participants were women. Results of the study were published in the Arthritis Research, and Therapy, and they revealed that participants who exercised regularly or occasionally had a lower incidence of stiffness and pain in joints.

Regular physical activity is essential for your overall health and shouldn’t be interrupted by joint pain. To make sure you relieve neck and back pain adequately, try performing five simple moves listed below.

  1. Neck rotation

This is one of the easiest exercises for pain relief you can make. To do it, you just have to circle slowly your head to the right, forward and left then reverse. Perform 5 to 10 reps per side.

  1. Neck stretch

To perform this exercise, you should stand straight with your right hand behind head near left ear. Then, gently pull your head down towards right shoulder and hold for 10 seconds. Repeat the process on another side.

  1. Resistance band row

This exercise can do wonders for back pain. To perform it, place your left foot on a resistance band and right foot back. Hold one handle of the resistance band with your right hand. Then, slowly start drawing your elbow towards ribs. Hold the position for one count and lower. Perform 12 to 15 reps, then switch sides and repeat the same process.

  1. Shoulder roll

Stand up straight with your shoulders pressed down and then just roll them up, back, down and forward like you are trying to make a circle. Perform ten reps and repeat the process in the opposite direction.

  1. Lat pull-down

To perform this super easy exercise, you should place the center of your resistance band firmly in the closed doorway and grab one end with each hand. Then, raise your hands above head and start pulling your elbows down to sides. Hold the position for one count and return your hands to the starting position. Perform 12 to 15 reps.


Although physical activity is the last thing you’d want to do when feeling neck and back pain, you should perform some exercises to feel better. This healthy news brought to you five easy exercises you can perform for pain relief and prevention. Any low-impact exercise is good for joint pain relief, and you should try to exercise at least a couple of times per week.


Author Bio


Kathy Mitchell was born and raised in the USA. She has done MA in English literature. She loves to publish her article on different health websites. In her spare time, she likes to do research on health information. She is an inspirational writer who firmly believe in the power of self-motivation. Also, she is contributing to Consumer Health Digest since 2011. Recently she had the opportunity to review jointflex. Connect with her on Facebook, Twitter.