This 30-Second Exercise Helps Fix Neck and Back Pain (9 Photos)

If you follow wellness trends on social media, you’ve probably come across this viral clip. In it, a creator demonstrates a simple neck and back stretch, claiming it's 100% effective. It wasn't long before thousands of users jumped on the trend. But is it really as good as everyone says? Let’s find out.





The Viral Exercise

The move was created by physical therapist and fitness trainer Susie Spirlock, known online as @Dr.Susie.Squats. The exercise itself is straightforward: start on all fours, place one hand on your neck with your elbow bent, and rotate your torso to point that elbow toward the ceiling. Simple enough—but does it actually work?

Here is the original clip, which has already racked up over 3.5 million views and more than 250,000 likes.

https://bigpicture.ru/wp-content/uploads/2022/07/nevsedoma_com_ua_ssstik.io_1656653690781.mp4

In the video, Spirlock demonstrates how to quickly release tightness, spasms, and discomfort in the neck, back, and shoulders. Keeping your back flat on all fours, bend one arm, rest your palm on your neck, and rotate your elbow upward. Make sure to repeat the movement on both sides.



Keep in mind that if you have a pre-existing spinal injury or chronic back issues, it is best to consult a doctor before trying it.





What’s the Secret?

People who have tried it swear by the results. Many report feeling immediate relief in their neck and back after just one set, noticing a significant drop in muscle stiffness and pain.



While many are surprised by how effective such a simple movement can be, Spirlock explains the science behind it:

"Sitting for long periods limits your spine's natural mobility. When your vertebrae don't get regular movement, the spine becomes stiff. This can lead to nerve compression, muscle tension, and pain. Simple rotation, extension, and flexion help mobilize these joints and relieve discomfort."



Tips from the Trainer

However, Spirlock emphasizes that quick exercises aren't a cure-all. If you suffer from serious spinal issues, seeking professional medical advice is essential.

It is also crucial to maintain an active lifestyle—sit less and move more throughout the day.



According to Spirlock, maintaining "perfect posture" at your desk won't necessarily keep back pain away either.

"Slouching is completely normal, and so is sitting in one position for longer than 30 minutes," she says. "When you start feeling stiffness or pain, that's simply your body telling you it's time to change positions."



The physical therapist notes that discomfort stems from staying static in *any* posture for too long, rather than the posture itself.

"There is actually no strong scientific evidence showing that slouching is inherently bad," Spirlock points out. "Nor is there proof that forcing perfect posture prevents back pain."



In other words, holding your back rigidly straight all day isn't necessary and can even strain your muscles. To keep pain away, aim to shift positions at least once every 30 minutes.

"The best posture is your next posture."



During work breaks, a quick stretch can make a huge difference—and Spirlock's move is a great option.

"These micro-workouts help maintain spinal mobility, boost circulation, and release muscle tension," she explains.

We’ve previously shared other effective routines for neck and back pain. Try incorporating them into your day, and your body will definitely thank you!