A severe case of COVID left me with debilitating back and neck pain. Learn about the exact methods and daily routine that finally brought me relief.

A quick note before we begin: This is the story of my personal experience with post-COVID pain relief. I am not a medical professional. To ensure your safety, please read the full medical disclaimer at the conclusion of this article before considering any of the techniques I describe.

Last year, I came down with a nasty case of COVID.

In addition to the typical symptoms such as fever, fatigue, and cough, I experienced a persistently dry, hacking cough.

No matter how much water I drank or cough drops I sucked on, I just couldn't stop coughing for days on end.

At the time, I was unaware that the intense coughing was causing significant damage to my back and neck muscles.

At first, the pain was dull and nagging. But over the coming weeks, it steadily got worse and worse until even the smallest movements sent shooting pains through my upper and lower back.

Turning my head from side to side was extremely uncomfortable.

The pain made it difficult to get a good night's sleep or concentrate on work.

I was miserable!

I tried taking over-the-counter pain relievers, using heating pads, and even saw a chiropractor a few times.

Despite the temporary relief provided by those measures, the pain consistently returned.

I was at my wit's end wondering how I was ever going to find lasting relief.

Discovering the Power of Gentle Stretches

In a moment of desperation, I started searching online for natural ways to ease back and neck pain.

That's when I came across several articles and videos recommending gentle stretching as an effective home treatment.

Seeing as how I'd already tried everything else with limited success, I decided it was worth a shot.

I began with some simple neck stretches like tilting my head side to side and forward and back slowly.

Oh man, did that ever make my neck twinge and protest at first! But I took it slow, only moving as far as was comfortable without pain.

Within a few days, I noticed it was getting slightly easier to stretch out my neck muscles.

Next, I incorporated some basic back stretches on the floor.

Child's pose and cat/cow poses felt heavenly on my aching lower back.

Again, going slow and listening to my body was key.

Over the course of a week or two, I gradually started holding the stretches a bit longer each time as my muscles loosened up.

The relief was gradual but steady. Each day, I seemed to have just a little more range of motion and a little less soreness.

My optimism was growing as the stretches appeared to be genuinely helping rather than just masking the pain like medications.

I was thrilled to find a natural solution that was actually targeting the root of the problem in my tight, overworked muscles rather than just covering it up.

My Gentle Stretching Routine for Back & Neck Pain Relief

After a few weeks experimenting, I settled on the following gentle stretching routine that gives me lasting relief from back and neck pain:

Neck Stretches

• Neck Tilts: Slowly tilt your head to one side, hold for 5 deep breaths. Repeat on the other side.
• Neck Rotations: Slowly rotate your head in a full circle 5 times in one direction, then the other.
• Chin to Chest: Gently bring your chin down towards your chest, hold for 5 breaths.

Upper Back Stretches

• Seated Twist: Sitting upright, gently twist your upper back side to side, holding each stretch for 5 breaths.
• Shoulder Rolls: Slowly roll your shoulders forward 5 times, then backward 5 times.

Lower Back Stretches

• Child's Pose: Kneel on all fours, lower your hips back and reach arms forward, hold for 5 breaths.
• Cat/Cow Pose: On all fours, arch your back like a cat, then round it like a cow, 5 breaths each.
• Thread the Needle: Lying on your back, bring one knee to your chest and thread your arm between legs, hold for 5 breaths each side.

I do this routine morning and evening for 10–15 minutes each time.

Taking it slow is key to avoid overstretching or aggravating my muscles.

Within a few days of consistently following this routine, I notice a world of difference in my back and neck pain levels.

FAQ About My Stretching Routine

Q: How long until I start feeling relief from the stretches?

A: Most people notice a difference within 1–2 weeks of doing gentle stretches daily. Be patient and consistent. It takes time for tight, overworked muscles to loosen up. Stick with it and you should gradually feel less pain and stiffness.

Q: Can I do too much stretching and make the pain worse?

A: Yes, it's possible to overstretch sore muscles. Always listen to your body. Go only as far as feels comfortable without pain. Stretching shouldn't hurt — if it does, ease up on that stretch. Slow and steady wins the race.

Q: Will the pain come back if I stop stretching?

A: For many people, back/neck pain tends to recur if stretching is abandoned. Aim to do your routine at least 3–4 times per week long-term to help maintain muscle flexibility and prevent pain from flaring up again.

Q: What if the stretches don't help my specific type of back/neck pain?

A: See your doctor or physical therapist if stretching alone doesn't provide relief after a few weeks. They can evaluate you for other potential issues like herniated discs, pinched nerves or muscle strains that may require different treatment.

Q: Can yoga help too?

A: Yes, gentle yoga poses that stretch and strengthen the back and core muscles can complement a stretching routine nicely. Look for beginner yoga videos focusing on back health online.

In Summary

Through trial and error, gentle stretching has proven to be the most effective natural solution for easing my lingering back and neck pain after a severe coughing bout with Covid.

While it took some time, consistency with a simple routine tailored to my needs has finally provided the long-lasting relief I was searching for.

I hope sharing my story encourages others suffering from similar aches and pains to give stretching a chance before resorting to invasive or risky medical interventions.

With patience and dedication, you really can stretch your way to a pain-free back and neck.

***********DISCLAIMER************

Disclaimer: The information provided in this article is for informational purposes only and is based on my personal experience. I am not a doctor, physical therapist, or licensed healthcare professional. The content of this story should not be taken as medical advice. The exercises and methods I describe worked for me, but they may not be suitable or safe for you. Please consult with a qualified healthcare provider before starting any new exercise or treatment regimen, especially if you are recovering from an illness or have pre-existing conditions. I assume no liability for any injuries or damages that may arise from following the information shared in this story.

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