Neck pain is regarded as the 4th most common cause of disability because it has an annual prevalence rate of exceeding 30%.
It is an increasingly common issue interfering with daily activities and overall well-being. Whether it’s due to poor posture, hunching over a computer, sleeping in an uncomfortable position, or prolonged sitting, several factors can strain the neck muscles and cause discomfort.
The good news is that you don’t always need drastic measures to find relief. Incorporating simple daily stretches and exercises can make a significant difference in reducing neck pain and improving your neck mobility.
Let’s explore some stretches and strengthening moves to ease discomfort and relieve existing pain.
Understanding Neck Pain and Its Triggers
Various sources, including muscle strain, poor posture, stress, injuries, and underlying medical conditions such as arthritis or a herniated disc, can cause neck pain.
Here are some common triggers for neck pain –
- Poor Posture: Slouching while sitting or standing puts extra strain on your neck muscles.
- Muscle Strain: Overuse, awkward movements, or even just tension can lead to muscle strain in the neck.
- Sleeping Position: Sleeping with your neck in an unsupported or twisted position can cause stiffness and pain.
- Stress and Anxiety: Emotional stress often manifests as physical tension, particularly in the neck and shoulders.
- Prolonged Computer Use: Spending hours looking at a screen can lead to “tech neck,” where your head juts forward, straining neck muscles.
- Underlying Conditions: In some cases, neck pain can be a symptom of conditions like arthritis or a pinched nerve.
Best Daily Stretches to Relieve Neck Pain
Below are some of the neck stretches and strengthening exercises that can help you release tension and improve flexibility in your neck muscles. If you already have pain in your neck or elsewhere, consult your doctor before starting.
- Side-to-Side Bends:
- Tight neck muscles can cause pain.
- Gently bend your neck side to side, holding for 5-10 seconds.
- Repeat 10 times per side to improve mobility.
- Forward neck Bends:
- Perform backwards bends to enhance neck mobility.
- Lower chin to chest, hold, then bend backwards toward the ceiling.
- Repeat each movement 10 times for better flexibility.
- Neck Rotation:
- Slowly turn your head to look over your right shoulder.
- Hold for 10 seconds, then repeat on the left.
- This increases neck mobility and relieves stiffness.
- Shoulder Roll:
- Stand tall with your arms at yoursides.
- Raise your shoulders, moving them forward in a circlesix times.
- Then, reverse the direction and repeat for another six circles.
- Towel Pull:
- Stand up Straight.
- Raise your shoulders and make six forward circles.
- Then, return to the start and do six backwards circles.
Simple Exercise to Strengthen the Neck
Strengthening the muscles that support your neck can help prevent future pain and improve stability. Here are a few easy exercises you can do:
- Chin Tuck:
- Sit upright and gently pull your chin backwards, as if making a double chin. Hold for 5 seconds.
- Repeat 10 times.
- This helps align the spine and reduces forward head posture.
2. Back Burn:
- Position your shoulders and back against a wall.
- Rest your arms against the wall and gently raise them above your head.
- Maintain this position for five seconds, then gradually lower your arms back down.
- Repeat this exercise ten times.
3. Levator Scapula Stretch:
- Sit upright with your back stabilised, gripping the chair to maintain posture.
- Turn your head to the right.
- Place your right hand on the opposite side of your head and gently pull it down, bringing your ear close to your shoulder.
- Hold for 30 seconds, then repeat on the other side.
- Complete 10 more repetitions.
When to Seek Medical Help
While these stretching and strengthening exercises can be helpful for mild to moderate neck pain, make sure to consult a medical professional. Seek Medical help if you experience any of the following:
- If your pain continues for longer than several weeks
- If neck pain is so severe that you can’t sit still
- If you have neck pain following an injury or accident.
- If your neck pain is accompanied by numbness or weakness in your arms or legs
Conclusion
Managing neck pain doesn’t always require medical attention. Incorporating these simple daily stretching and strengthening exercises can help reduce pain and improve health.
Understanding the symptoms and consistently practising these gentle movements can help to reduce tension, improve posture, and enhance mobility.
Epione Pain Management Centre offers a personalised neck pain treatment to help you find relief. Contact us Today!
