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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 a newbie trying to loosen up, give these easy techniques a try.

Basic 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. Then relax your head down and push with your fingertips while you feel the stretch in your back. Hold this pose for 30 seconds; if you find this too difficult, build up slowly 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. Pull gently with the hands, thereby opening up the shoulders and stretching the upper back. Maintain this pose for about 30 seconds.

The Shoulder Roll

A shoulder roll is one of the easiest stretches you can do. Sit or stand comfortably, then rotate your shoulders up, back, down and forward, in that order. 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. Be extra cautious when you’re lifting a heavy item. Bend down first, and avoid using your back to bear the load as you’re lifting; use your legs instead.

Your sleeping arrangements also have a role in minimizing lower back pain and neck soreness. 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.