If you’re looking for a good stretching routine that targets your back and neck, there are lots of them available, most of them easy and effective. If you’re just starting out, try these simple techniques to help you loosen up.

Simple Back Stretch

A highly beneficial stretch for your spine is the basic back stretch. Here’s what you do: Standing upright, contract your abs as you bend forward at the hips, lowering your hands to the floor. Then relax your head down and push with your fingertips while you feel the stretch in your back. 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 move follows right after 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.

The Shoulder Roll

The shoulder roll is a very easy stretch. Sit or stand comfortably, then rotate your shoulders up, back, down and forward, in that order. Start with small circles and work up to a larger movement. Do 10 circles in the backwards direction, then reverse direction and do 10 repetitions going forward.

Don’t forget that a stitch in time saves nine; take care that you avoid movements and actions that will cause back and neck pain. It’s important that you watch your posture. Be very careful if you have to lift something heavy. You need to bend down, then use your legs instead of your back to carry the load when you lift.

How you sleep at night also impacts the discomfort you feel in your neck as well as your lower back pain. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don’t have a restless sleep. By doing a few easy stretches before you go to sleep at night, you’ll relax your muscles and have a sound sleep.