Four Simple Exercises For Neck Pain

Neck pain is common and can be quite troublesome. The pain varies in intensity. Sometimes it can get so bad that it’s really unbearable. Often you have some kind of stabbing pain that gets worse over time, and that eventually makes it difficult to get the sleep you need.

If you’re looking for some relief, we’ve got a few tips for you. These exercises for neck pain are so easy that you can do them yourself at home.

Are you ready for it?

Causes of Neck Pain

If you suffer from neck pain and are wondering why, take a look at these causes to determine which might apply in your case. That way you will also arrive at a correct solution faster.

• Bad attitude. Bad posture can have many causes, such as a computer screen that is set too high or too far.
• stress. Stress, whether due to work, personal problems, or something else, can sometimes cause neck pain.
• One wrong move. Making a sudden movement or doing a certain exercise incorrectly can lead to neck pain. Bad posture behind your computer can cause such a problem to persist or worsen.

Exercises for neck pain

1. Neck Rotations

Take advantage of every spare moment you get during the day to perform these types of exercises for neck pain. It is best to do it seated with your back straight and supported. Keep your arms relaxed and rest them on your legs.

• Bring your chin to one of your shoulders and turn your head from side to side.
• Repeat a few times, at least five times to each side.

2. Side Stretching

Side stretching is good to give your back more support.

• First, sit in a chair and then try to touch your shoulder with your ear.
• If necessary, place your hand on your head for support, but be careful not to force anything.
• Repeat with the other side.

3. Stretching Forward and Backward

Moving your head back and forth can relieve some of the tension in your neck.

• To get started, bend your head back so that you’re looking at the ceiling.
• Then gently return to your starting position and then bend your head forward until you are facing the floor.
• For best results, relax your jaw by exhaling slowly and not arching your back.

4. Relax your shoulders

Make circular motions with your shoulders, turning them both ways. Make sure your back is not arched, but keep it straight. Repeat 10 times.

This should release the tension in your shoulders and thus relieve your neck pain as well.

Other Important Tips

Besides these exercises for neck pain and muscle tension, there are other ways to relax your muscles. For example, a good option is yoga.

You can also get a massage. Not everyone can afford professional massages, but massaging yourself can be even more effective. If you can see a physiotherapist, so much the better, but if not, definitely give it a try yourself. Locate exactly where the tension is and then gently massage that spot.

Apply hot compresses to the painful area, or try warming it gently with a hairdryer.

Avoid carrying heavy items such as backpacks or handbags. If you do have to lift something heavy, remember to bend your legs instead of your back.