The COVID-19 pandemic has introduced the world to the new normal ‘Work From Home‘ culture. This practice often results in prolonged and odd hours of working. Some people due to lack of proper workspace tend to adopt unhealthy postures for hours while working. This lifestyle change has made neck and back pain in professionals, even youngsters, a common problem.

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The best solution to this issue is regular exercise and adopting healthy posture but the chances of both of these options are almost nill. To address this issue, nutritionist Rujuta Diwekar recently shared three easy stretches that can help relieve your upper back and neck pain on her Instagram. Take a look.

First exercise

This is highly effective for upper back pain, which is most common in professionals spending long hours before a system.

All you have to do is sit straight in a relaxed manner, take a deep breath. Then raise your hands up with your elbows wide stretched. Then join your hands and interlock fingers. Once done, twist the arms in the opposite direction so that your palms face the ceiling.

This stretch will help relieve upper back pain and you will never have to wear your back belt again.

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Second exercise

This exercise is extremely beneficial for neck pain due to which you are often seen in a neck belt during work. 

To perform this stretch, sit on a chair sideways and keep your
palms on the backrest. Now lift your chest and hold your shoulders back. After this, squeeze your shoulder blades together and start moving from the lower abdomen to the chair.

Third exercise

This exercise is best to keep your back and shoulders, that get inflamed due to constant typing healthy and fit.

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All you have to do is keep your palms on the chair and lift the fingers up (this will help relieve and stretch the nerves that connect shoulder and back). Now, move back so that you are able to
raise your hips and while on that, ensure that your arms are lifted. Then extend your elbows and look in the front.