How to Use Exercise to Treat Neck Pain

Exercise can help prevent and treat neck pain in most people. By strengthening neck muscles, a person can make his neck more resistant to stress injuries. Even light stretches can make a difference in the neck's health, but doing a series of specific exercises, a couple of times a week, can strengthen the muscles and lessen discomfort and pain. Read on to learn how to use exercise to treat neck pain.

Difficulty: Easy

Instructions

1. Do a series of 10 neck rotations by turning your head slowly to the left and holding the position for a few seconds. Follow up by rotating back to the right. Keep your eyes straight to the front and don't drop your head down when doing rotations.

2. Lean your head to the left, so that your ear almost touches your shoulder. Keep your shoulders relaxed and lowered while you do this exercise. Repeat on the right side.

3. Use neck flexing to provide a quick stretch. Start by lowering your chin towards your chest and holding it there for five to 10 seconds. Bring your head up, rest for a few seconds and repeat.

4. Tilt your head back until you are looking directly at the ceiling or the sky. Hold your head in that position for several seconds. Stop, rest for a moment and repeat the exercise.

5. Use shoulder shrugs to treat tension and pain that extend from the neck towards your back. Raise your shoulders and hold for a few seconds before relaxing them once more.

6. Use acupressure to treat chronic pain. Press your neck on both sides of the spine and on the indentations just below the back of your skull. This simple exercise may help to relieve neck pain, discomfort and headaches.

7. Exercise your neck at any time by simply moving your head from side to side. Moving your head can relieve neck strain, especially if you work in the same position for long periods of time. This spur-of-the-moment exercise can be performed in any location, without planning or preparation.

Tips & Warnings

• You can do neck exercises at any time during the day, even during short breaks at work or while watching TV. Do them at different intervals during the day or on alternate days.
• Never do neck exercises after a serious neck injury or if you are experiencing acute pain. Always consult a professional if you have or suspect a serious problem.
• When performing neck stretches, move your head slowly. Sudden movements can result in dizziness and pulled muscles.

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[g2sleep]

on 3/9/2009 A better pillow also helps with neck pain, especially the memory foam pillow as it contour and supports the spine and neck better than ordinary pillows. Forget the cheap light pillows, they maybe cheap, but they are a totally waste of money.www.g2sleep.com

[g2sleep]

on 3/9/2009 A better pillow also helps with neck pain, especially the memory foam pillow as it contour and supports the spine and neck better than ordinary pillows. Forget the cheap light pillows, they maybe cheap, but they are a totally waste of money.www.g2sleep.com

[tifferne2]

on 1/19/2009 Great ideas - especially step 6 with the acupressure. I have done that before and it works very well.

[Arc4life]

on 2/25/2008 Great exercises for your neck to prevent injury.

[kcwriter]

on 8/13/2007 I have a reverse curve in my neck, and these are the exercises my physical therapist taught me years ago. I never go a day without doing them. Without a doubt, they make my chronic neck pain manageable.