Effective Exercises for Neck Pain Relief

Neck pain is a common occurrence for almost everyone, and going by the numbers, you have or will encounter discomfort in your neck at some point. It can occur in the morning when you wake up with a stiff neck or appear as discomfort at the end of the day.

According to studies, the average head of an adult weighs 10 to 12 pounds when in an upright position. However, when you look down like you would when glancing at your phone, your head exerts an extra 60 pounds on your neck. The common term for this strain is text neck; it’s almost always responsible for neck pain and stiffness.

Fortunately, you can relieve your neck pain using stretching and strengthening exercises.

Common Causes of Neck Pain

Looking at the anatomy of the human neck, several issues can lead to neck pain. The neck or cervical spine has several bony vertebrae making up the spinal column. There is flexible cartilage on every vertebra that acts as a shock absorber. The spinal cord also sits inside the spinal column, with numerous nerves, muscles, and ligaments supporting the neck and head.

Neck pain will result from injury to any of these structures. While other pain is not severe and can last a couple of weeks, some conditions can last longer when left unattended.

The common causes include:

• Muscle strain
• Injury
• Age-related wear and tear
• Herniated disc
• Osteoporosis

Best Exercises for Neck Pain Relief

If you suffer from regular neck pain, talk to your doctor before trying an exercise routine. They will help you identify the cause of your pain and how to treat it. Here are potential exercises to discuss with your provider.

1.  Side-To-Side Bends

You can stand or sit for this exercise:

• Bend your head slowly to the right until your ear touches your shoulder
• Hold it for about five to 10 seconds until you feel the stretch on the left side of the neck
• Repeat the same on the left side
• Complete 2 to 4 reps.

2.  Forward and Backward Bends

• Lower your chin until it touches your chest
• Hold it for five to 10 seconds until you feel some strain on the back of your neck
• Return your head to neutral
• Slowly bend your head backward
• Hold it for another five to 10 seconds
• Complete two to four reps.

3.  Side-To-Side Turns

• Turn your head slowly to the right until you can look over your shoulder
• Hold it for about 10 to 20 seconds until you feel the stretch coming from the opposite side
• Repeat the same on the left side
• Repeat for two to four reps.

4.  Chin Tucks

• Place a finger or two on your chin
• Pull your chin and head back, not down
• Hold it for about five seconds and release
• Repeat ten times.

Where to Find Relief

Neck pain can be a nuisance and hindrance to your routine. Although most are not serious, they will cause severe discomfort. At Texas Pain Experts, we understand the pain and suffering that comes with neck pain. We’ll help you ease the pain with the best treatment possible. Fill out the form below to schedule an appointment today.