Anyone who has had neck pain knows it isn’t easy to get rid of. Whether caused by an injury or lengthy periods of poor posture, consistent neck pain is exceedingly inconvenient, hinders daily chores due to limited movement, and, worst of all, can lead to migraines, known as headaches, caused by muscular rigidity and irritation.
That is why addressing neck discomfort and obtaining relief as soon as possible is the most significant way to prevent problems from worsening. There’s a method to take your efforts to end neck discomfort for good beyond pain pills and essential advice from your physical therapist.
People avoid exercise when they have discomfort, but because many muscles and ligaments support the head and neck, the body is put under more stress when it is out of alignment and balance. However, stress and tension are reduced when they balance, resulting in less pain.
Are you looking for neck pain relief? You should find the best manual therapy near me for improving the neck’s range of motion and strength.
It is crucial to start with something as simple as a nod while weaning yourself back into having comfortable motions and the full range of motion. Begin by dropping your head slowly, as if you were nodding “yes.” Stop and hold for five seconds when you feel the front muscles of your neck contract, then relax. Depending on your comfort level, you can go up to ten reps.
Tilt And Turn
Head rotations are another simple exercise that can help you regain control of your neck’s deeper muscles and relieve discomfort faster. Gently turn your head from side to side, line up your chin with your shoulder, and gaze in the direction you are going. Tilt your head from side to side after that. The best number of repeats is ten.
Shoulder Blade Exercise
This is the excellent go-to for alleviating any tension in the upper portion of the shoulders and lower neck region. Retract the right shoulder blade towards the middle of your back in a gradual rolling motion while lying on your left side, hold for about five seconds, and then relax. Switch sides after about ten reps.
See A Physical Therapist
Physical therapy is commonly thought of as a treatment for recovering after a specific accident, such as a sports injury or a collision. While this is true, neck manual therapy treatment can also provide other advantages, such as:
- Identifying bad behaviors or posture that may be causing pain and stiffness.
- Educating you on ways to lower your chance of re-injury.
- Use specific workouts to strengthen the weak parts of the neck.
Consult your physical therapist to determine if physical therapy could help you manage your chronic neck pain. Strengthening and flexing the neck can stabilize the cervical spine and alleviate pain. Physical therapy may provide even more benefits when paired with other treatments, such as aerobic movement.
Various stretches can help free up a tight chest, which is necessary to move the shoulders back and maintain excellent posture. The corner stretch is a common one. Other options, such as seated chest stretches, are possible if a corner is not accessible.
Levator Scapulae Stretch
The levator scapulae is a long muscle that goes down the side of the neck and joins to the shoulder in this stretch. The levator scapulae are commonly damaged, tense, and painful neck muscles.
The muscles that pull the head back into alignment above the shoulders are strengthened with this exercise. Muscles on the side of the neck and at the skull base are also stretched.
Seated Spinal Twist
This pose is excellent for improving side-to-side flexibility. Begin by bending your right knee and crossing your right foot over your left leg while sitting on the floor. You have the option of keeping your left leg extended or curling it in a cross-legged sitting position. Wrap your left arm around your right leg and rest your right arm on the ground behind you. After that, hold for five seconds before swapping sides.
Cow Face Pose
Since stress in the shoulder area can lead to neck problems, stretching out the deeper shoulder muscles makes sense, and this posture does just that by opening out the upper arms. Bend your right arm between your shoulder blades while kneeling, then bend your left arm across your back, allowing your left fingertips to embrace your right ones. Stay here for eight to ten seconds, then switch directions.
The child’s posture is a simple, vital yoga move perfect for relaxation and pain reduction. As with the cow to cat exercise, get down on all fours and push your hips back towards your heels while keeping your arms outstretched in front of you. Relax by lowering your hips as much as your body will allow and resting your head between your arms with your forehead on the floor. This stance can be held for anything from thirty seconds to more minutes.
Manual Therapy For Neck Pain Relief
Manual Therapy includes:
- Massage is a technique for applying pressure to the body’s soft tissues, such as muscles.
- Mobilization is the twisting, pulling, or pushing of bones and joints using gradual, regulated movements.
- Manipulation is the process of applying pressure to a joint. It can be done with your hands or with the help of specific equipment. The delicate to powerful, slow to the quick force applied to the combined might range from gentle to strong. To treat the spine, other joints of the body are sometimes operated on as well.
Whether performed separately or in combination, exercise and mobilization are likely beneficial in treating nonspecific neck discomfort. The best results are likely to come from a combination of exercise and manual therapy. In addition, manual therapy treatment may be more effective than medication in treating nonspecific neck pain.
About the Author
Marilyn Jackson is a freelance web content writer helping solopreneurs and small businesses build their online presence through friendly, long-form and shareable blog posts. She has expertise in writing about the healthcare industry for many years. Other than writing, she enjoys traveling to adventurous places and explore new food.