Flexibility and stretching exercises can expand or preserve the range of motion and elasticity in affected joints, and thus relieve the stiffness that leads to pain.
As a general rule, stretching is best done everyday, and some stretches should be done several times a day.
Specific strengthening exercises will help maintain improved posture, which in turn will lessen or eliminate recurrent flare-ups of pain. As a general rule, strengthening exercises should be done every other day to allow muscles time to repair themselves.
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Here is the correct way to strengthen your core muscles in order to keep your back healthy.
Strong core muscles relieve pressure from your low back, in turn, relieving low back pain.
Here, you will see layers of neck muscles, and few neck stretches.
There is also a demonstration of how your cervical spine curve changes when rest of your spine's curve has changed.
Another reason to keep your posture correct, and your spine aligned and healthy.