This post on 4 Simple Exercises to relieve neck pain provides general information about neck pain and simple exercises that may help relieve the symptoms.
Neck pain is common given the extent to which many people now find themselves stuck in front of a PC, but most of these cases aren’t caused by a serious problem, unless you had any kind of accident or injury in which case you should seek medical advice. Generally, most cases of neck pain get better on their own within a few weeks.
Exercising to relieve neck pain are a common part of almost any treatment plan for the pain. A usual neck exercise program will consist of a combination of stretching and strengthening exercises and aerobic conditioning.
Simple exercise 1 – Neck tilt
Relax your neck and tilt your head down to rest your chin on your chest, maintain your normal breathing. Gently tense your neck muscles and hold for 5 seconds. Then slowly return to a neutral position and repeat this neck exercise 5 times.
Simple exercise 2 – Neck tilt (right to left)
Slowly tilt your head down towards your right shoulder, leading with your ear while maintaining normal breathing. Make sure while you are tilting your neck towards the right shoulder you’re not tensing your neck muscles. Once in position then gently tense your neck muscles and hold for 5 seconds. Return your head to centre and repeat on the opposite side. Repeat 5 times on each side.
Simple exercise 3 – Neck turn (side to side)
Similar to the neck tilt exercise above this side to side neck turn is also very good at healing neck pains. While maintaining normal breathing, slowly turn your head towards one side, do not tense you neck muscles, keeping your chin at the same height and moving within comfortable limits. Once your head is facing towards your right or left gently tense your neck muscles and hold for 5 seconds. Return your head to the centre and repeat on the opposite side. Repeat this 5 times on each side.
Simple exercise 4 – Neck stretch
The final exercise to help relieve pain is neck stretch, while keeping the rest of your body straight, push your chin forward so your throat is stretched. Make sure you maintain your breathing, gently tense your neck muscles and hold for 5 seconds. Slowly return your head to the centre and push it backwards, keeping your chin up. Hold in this position for 5 seconds. Repeat the stretching exercise 5 times.
- Neck pain is a common issue for many people but most cases aren’t caused by a serious problem.
- In most cases, neck pain gets better on its own within a few weeks.
- It is best to stay active. Bed rest for more than a couple of days makes it harder to get going. Gradually increase your normal activities while doing the above regular exercises.
- Take painkillers if needed so you can stay active.
Normally with the above simple neck pain exercises you should see a change within 2 weeks and you should recover over approximately a 4–6 week’s period. You should use the above exercises for at least 6–8 weeks to help prevent symptoms returning.
In cases where you have severe neck pain or weakness in your arms/hands, contact your medical doctor soon as possible.