About a third of people in the UK experience musculoskeletal pain, including back pain, according to the NHS. Causes range from sedentary lifestyles to autoimmune conditions. While serious pain requires a GP visit, minor discomfort can often be alleviated with movement.
Laura Wilson, a leading physiotherapist, advises performing exercises within pain-free ranges and gradually increasing intensity. “Don’t push through pain,” she says. For neck pain, osteopath Anisha Joshi recommends chin tucks: sit tall, pull your chin straight back towards your neck, and hold. This strengthens deep neck flexors.
For shoulder pain, Wilson suggests wall slides: stand facing a wall, place forearms against it, and slide them upward without lifting shoulders. Repeat up to 15 times. She also advises external rotation with a resistance band to improve shoulder stability.
To address elbow pain, Wilson recommends wrist extensions with a light dumbbell or tin of beans, holding for 30-45 seconds. A tennis ball massage under the forearm can also help mobilise connective tissue.
For wrist pain from typing or manual work, physiotherapist Claire Mills suggests finger stretches: extend an arm, palm up, and gently pull fingers back for 20-30 seconds. Repeat with palm down. Combined with rest breaks, these moves can ease discomfort over time.
