If you've never done pull-ups before, you won't manage to actually pull yourself up. However you can "hang" which stretches out the shoulder and kneck muscles.
Once I managed to do a number of pull-ups, all my kneck and shoulders pain vanished.
Careful with those. If they fall off while you're doing your pull-up (which has happened to some people), you could seriously injure yourself.
I personally prefer to take a jog to a local park that has a playground and do my pullups on the heavy-duty metal bars they have there. Those are never going to fall off.
You can jump/step up so your chin is at the bar, and then lower yourself down as slowly as possible. Watch out for the muscle pain the next day though… and definitely stop if you don’t have the strength to slow yourself down. Listen to your body, muscle pain is ok, joint pain means stop immediately.
Just ten minutes most weekdays was enough to make me noticeably less skinny and stop the back pain.