Exercises I’ve Been Using to Help with Neck, Upper and Lower Back Pain

“I Know What I Should Do… So Why Do I Still Feel Tight?”

I spend my days working on other people’s bodies—helping relieve tension, restore movement, and reduce pain.

So you’d think I’d have my own body completely figured out, right?

Not exactly.

I’ve had my own neck tightness, lower back discomfort, and postural issues—just like most of the people I work with. And what I’ve learned (and continue to learn) is this:

It’s not about doing random exercises—it’s about doing the right ones for your body.

Here are a few of the simple, effective exercises I’ve been using consistently that have actually made a difference.

Upper Body / Neck

• Chin tucks

• Wall angels

• Band pull-aparts

• Thoracic extensions

• Scapular retractions

• Pec stretch

• Upper trap stretch

Lower Back / Hips

• Glute bridges

• Dead bugs

• Bird dogs

• Hip flexor stretch

• Hamstring mobility work

• Clamshells or lateral band walks

• Pelvic tilts

Upper Body / Neck

Chin Tucks

Pull your chin straight back (like making a double chin), hold 3–5 seconds, repeat 8–10 times.

→ Helps retrain posture instead of constantly stretching your neck.

Wall Angels

Stand against a wall, arms up like goalposts, slide them up and down slowly.

→ Great for opening the chest and activating upper back muscles.

Band Pull-Aparts

Hold a band in front of you and pull it apart, squeezing your shoulder blades together.

→ Builds the muscles that keep your shoulders from rounding forward.

Thoracic Extensions

Sit tall, hands behind your head, gently arch your upper back over a chair.

→ Most neck pain is really an upper back issue.

Scapular Retractions

Pull your shoulder blades back and down, hold briefly, then relax.

→ Teaches your body where “good posture” actually is.

Pec Stretch

Place your arm on a wall or doorway and gently turn away to stretch your chest.

→ Tight chest muscles are a big reason your shoulders stay forward.

Upper Trap Stretch

Gently pull your head to the side while keeping your shoulder down.

→ Good for relief, but won’t last unless you fix posture too.

Lower Back / Hips

Glute Bridges

Feet flat, lift your hips, squeeze your glutes at the top, lower slowly.

→ If your glutes don’t work, your lower back will.

Dead Bugs

On your back, lower opposite arm and leg slowly while keeping your core tight.

→ Builds real core stability, not just “ab strength.”

Bird Dogs

On hands and knees, extend opposite arm and leg, hold, then switch.

→ Trains balance and control through your spine.

Hip Flexor Stretch

Step into a lunge, tuck your pelvis, lean forward slightly.

→ Key for people who sit a lot—this takes pressure off your back.

Hamstring Mobility Work

Gentle stretching or controlled movements, not aggressive pulling.

→ Sometimes they feel tight because they’re weak, not short.

Clamshells / Lateral Band Walks

Band around knees, open your knees (clamshell) or step side to side.

→ Wakes up your glutes so your back doesn’t overwork.

Pelvic Tilts

On your back, gently rock your pelvis to flatten and arch your lower back.

→ Helps you feel and control your spine position.

One Thing Most People Miss

If you only stretch what feels tight, you’ll keep chasing the same problem.

You need to release what’s overworked and activate what’s not doing its job.

What Should You Be Doing?

• Are you always working the same tight areas?

• Do some muscles feel like they’re not even turning on?

• Are you treating the pain—or the reason it keeps coming back?

At Massage by John, I focus on helping you relieve tension and figure out what your body actually needs.

Book a session and let’s get you moving better.