<story><title>Deep neck flexor exercises – Back and neck</title><url>https://www.sprintphysio.co.uk/patient-exercises/back-and-neck/deep-neck-flexor-exercises.html</url></story><parent_chain><item><author>bproven</author><text>For neck&amp;#x2F;back pain I highly recommend strength training - specifically focused on posterior chain exercises like deadlifts, squats (if you do not have any serious preexisting injuries preventing you doing them).  Even you are unable to do those a good solid barbell strenght training program can work wonders.  Anecdontal for me, but I find whenever I stop training my back&amp;#x2F;neck pain comes back.&lt;p&gt;Also important to move a few times a day if you are doing the kind of sitting work most of us do.  I make sure that I take a 20-30 min walk before I start working and then at least 1 more time mid-day.  This also helps a lot IMO</text></item></parent_chain><comment><author>vidarh</author><text>For squats the one thing people need to keep in mind is it requires decent hip and posterior chain flexibility before you get to anything more than moderate weights.&lt;p&gt;Especially office workers often struggle with that. Simple test: squat all the way down without a weight without lifting your heels and without falling backwards... If you can, your mobility is pretty ok. If you can&amp;#x27;t.. Well, you should fix that.&lt;p&gt;I did the mistake of squatting with poor mobility a while when I first started out, and hurt myself before figuring that out. Took just a few weeks of stretches to fix. Incidentally the same stretches (touching toes or floor, squatting and holding the position without a weight - if you can&amp;#x27;t do it at all start by holding on to something in front of you to keep you from falling) is great if sitting a lot too.</text></comment>
<story><title>Deep neck flexor exercises – Back and neck</title><url>https://www.sprintphysio.co.uk/patient-exercises/back-and-neck/deep-neck-flexor-exercises.html</url></story><parent_chain><item><author>bproven</author><text>For neck&amp;#x2F;back pain I highly recommend strength training - specifically focused on posterior chain exercises like deadlifts, squats (if you do not have any serious preexisting injuries preventing you doing them).  Even you are unable to do those a good solid barbell strenght training program can work wonders.  Anecdontal for me, but I find whenever I stop training my back&amp;#x2F;neck pain comes back.&lt;p&gt;Also important to move a few times a day if you are doing the kind of sitting work most of us do.  I make sure that I take a 20-30 min walk before I start working and then at least 1 more time mid-day.  This also helps a lot IMO</text></item></parent_chain><comment><author>jacksonkmarley</author><text>Same for me, deadlifts and squats (with good form) kept away my lower back pain. One caveat, when I first started there was a bit of a learning curve on how to get core bracing and posture right, and bad form made my back a bit sore.&lt;p&gt;Unfortunately in the current virus situation the gym is out and my place isn&amp;#x27;t suitable for weight training. I&amp;#x27;m starting some bodyweight exercises but they don&amp;#x27;t seem to help my back like the weight training did.</text></comment>