We understand how tension in the neck can disrupt your life. Perhaps it’s just a stiff neck or a general feeling of tightness. Or maybe a painful muscle spasm now and then. You can only turn your head in certain directions and other symptoms worsen as you move.
Fortunately, though, you have options. And they need not be too burdensome. There are natural, holistic ways of release the tension in your neck. Let your neck pain chiropractor help you learn actionable tips.
A chiropractor can guide you and lead you to a number of simple conservative options including:
- Stretches and exercise
- Home remedies
- And, of course, science-based interventions.
These methods can often resolve neck tension without the need of serious medical treatments.
Before we look at these, though, let’s first look at some of the science of neck pain – and one of its most common causes: text (or tech) neck syndrome.
Stretches and Exercises for Neck Tension and Pain
There are numerous types of stretches and exercises to help anyone suffering from tension or pain in the neck. Listed below is a list of eight such exercises and stretches. There are, of course, more – but space is limited.
1. Full Neck Circles
A neck circle is a great technique for reducing tension in your neck. In addition to the neck, it even stretches your shoulders as well as your upper back. Here’s how to do one:
- Begin either seated, standing, or even cross-legged on the floor. Tighten your core and keep your spine neutral.
- Drop your left ear onto your left shoulder – but not so deeply that you feel pain.
- Tip your head forward and slowly make a circle, from left to right.
- Do as many as ten circles.
2. Neck Half Circles
If you are having trouble with a full circle, you can do half circles instead. Follow the same procedure as a full circle, but simply stop when your chin rotates to your right shoulder. Then, rotate back to your left shoulder.
3. Shoulder Rolls
Shoulder rolls are another great stretch for the lower neck and sides. It is done like this:
- Whether seated or standing, start this stretch by lowering your shoulder blades and straightening your spine.
- Roll your shoulders forward and lift them toward your ears. Complete the roll by rolling your shoulders backwards and lowering them back down.
- Do as many as 10, resting as needed, then reverse directions.
4. Overhead Side Reach
Another good stretch for the sides of the neck is the overhead side reach. Although its main target is the torso, it benefits the neck as well. It is done like this:
- While standing (or sitting) lift your right hand toward the ceiling. Drop your left ear onto your left shoulder.
- Bend your waist to the left and reach to the left with your right hand.
- Hold for up to ten seconds.
- Switch sides and repeat, and alternate 10 times or so.
5. Cat-Cow Pose
The Cat-Cow pose comes from the ancient discipline of yoga. It’s great for the spine, but also benefits the upper body and neck, too. It’s done like this:
- Begin on the floor on your hands and knees. Align your shoulders, elbows, and wrists atop each other in a straight line. Align hips and knees, and keep spine in neutral.
- Round your back as you inhale. Press your palms into the floor. Squeeze your glutes while tipping your pelvis forward.
- Exhale while reversing the arch of your back. Look upward, tuck your toes while squeezing your shoulder blades.
- Repeat around ten times.
6. Seated Clasp Neck Stretch
This stretch targets the base of your neck. It is done like this:
- While sitting on the floor with legs extended before you, engage your core and keep your chest tall.
- Using your hands, gently tip your neck forward.
- Hold for 30 seconds or so, and repeat up to 10 times.
7. Neck Stretch
The neck stretch is specifically designed to target the neck. It is done as follows:
- Stand with your arms at your side.
- Put your right hand on your head.
- Point your fingers to the left and gently pull your head toward your right side.
- Hold up to thirty seconds. Then, repeat on the other side.
- Do two or three sets.
8. The Neck Release
The neck release helps both your neck and your shoulders. It is done like this:
- Stand with arms at your sides
- Lower your head, resting your chin on your chest, if you can.
- Tilt your head to the right and hold for thirty seconds.
- Swivel your head back to the center and then return to the start.
- Repeat on the opposite side.
- Do as many as five sets.
9. Child’s Pose
Child’s pose is another yoga stretch from the East that also can be used to help neck pain. It’s done by:
- Begin on your hands and knees, palms flat on the floor, with your wrists and shoulders aligned, and your knees and hips aligned.
- Lower your buttocks onto your heels while lengthening your spine. Stretch your hands out in front of yourself, making sure you hinge your hips
- Fold forward and lower your face toward the floor.
- Hold for a minute or so, focusing on your breathing while trying to release tension in both your neck and shoulders.
- Do two or three repetitions.
Home Remedies
In addition to using stretches and exercise to alleviate neck pain, there are a number of other conservative home remedies that may be able to help. Here is a brief list:
- Massage: Massages are a great adjunct to a regular exercise regime. They help relax and loosen muscles to stimulate blood flow and circulate nutrients. If you suffer from neck tension, a massage may be just the thing.
- A Warm Bath or Shower: A warm bath or shower provides another great way to relax. Like a massage, it can relax and loosen muscles, stimulate blood flow, and help the body engage its natural healing mechanisms.
- Hot/Cold Therapy: Applying an ice pack or a heating pad is another excellent home remedy. The ice can be used to alleviate swelling, while the heating pad is like a targeted warm bath – it helps relax and soothe muscles while stimulating healing. It’s usually best to begin with ice alone on the first day, then, if the tension still remains, begin alternating with heat. Each session should only last 15 or 20 minutes or so, and should incorporate rest periods of similar length.
- Pain Meds: If necessary, there are over-the-counter pain meds that can be used to relieve tension like NSAIDs (nonsteroidal anti-inflammatory drugs). These include Motrin, Advil, Aleve, etc…
- Take Breaks: If your work habits or other activities are partly to blame for your issues (i.e. you spend all day at a computer, etc…), try to work in some breaks. Get up. Walk around. Do a few miscellaneous stretches. Or what-have-you.
The Science of Neck Pain and Tension
A study from the International Journal of Medical and Exercise Science found that the “prevalence of text neck syndrome is 32%” and its most common components entail “headache followed by sleeping, concentration, and reading difficulties.”
A case study published in MDPI involving a 16-year-old girl suffering from headache, dizziness, and acute neck pain “highlights the importance of the new phenomenon of the text neck syndrome.”
Another study on Oxford Academic by Oxford University Press found that “the prevalence of pronounced neck/shoulder myalgia with clinical findings (tension neck syndrome) could be reduced by 22%” (among females) “by reducing upper arm velocity” in certain working conditions.
Clearly, thanks to text neck (and other ailments), neck tension is becoming more and more common throughout society. So, let’s look at some of the ways of releasing that tension.
Conservative Intervention
In addition to the above treatments (exercise, stretching, and home interventions), should it be necessary, there are a few conservative interventions you can seek out through a holistic medical office to treat neck pain like Better Health Alaska Chiropractors. These interventions can include:
- Soft Tissue Mobilization (STM)
- A study in the Rehabilitation Journal looking at the effects of soft tissue mobilization (STM – a technique used by massage therapists, physical therapists, and chiropractors) on tension neck syndrome in females found that STM “combined with neck isometric strengthening exercises was more effective than exercises alone for reducing the pain intensity and disability.”
- Physiotherapy
- Chiropractic Adjustments
- Ergonomic Interventions (Rearranging your work station, etc…)
- One study posted on sciencedirect from the International Journal of Industrial Ergonomics found that “ergonomic intervention can help reduce the discomfort level of subjects with tension neck syndrome.”
- And more…
Consult a medical professional to learn more.
Tension in the Neck from Anxiety
Anxiety and other psychological factors can also be a source of tension in your neck. Current science shows that anxiety can lead to stress, and stress can have a significant impact on you and your overall physical health.
The thought patterns associated with anxiety, and your emotional response to those thought patterns have specific physical reactions within you. We’ve all heard of the “fight, flight, or freeze” response. When you are feeling threatened or otherwise stressed, your body tries to prepare to respond as needed. It does so by altering your body chemistry (releasing adrenalin, etc…).
Normally, your muscles will relax and your body chemistry will start returning to normal once the perceived threat or source of stress is eliminated. Unfortunately, in some situations, like those involving long lasting anxiety, the source of distress never leaves. This means you remain in a heightened, stressful, state for an extended period of time.
When to See a Doctor
Although a nuisance, most of the time neck tension is not a serious issue. However, if it is the result of a car accident, or other type of physical trauma, that may warrant a visit to a doctor – as it could signal a deeper issue like whiplash or something else. A pinched nerve in the neck, for example, is another condition that might need to be addressed by a trained medical professional like a chiropractor. Regardless, be aware of the following symptoms:
- Pain in your neck, arms, or head
- A headache that doesn’t go away
- Nausea
- Or a fever.
If these symptoms accompany your neck tension, it would be a good idea to see a doctor. Lastly, if the tension itself lasts more than just a few days then, again, it would be a good idea to see a medical health professional like a chiropractor.
Conclusion
Ultimately, no one wants to suffer from tension in the neck. And the good news is: they usually don’t have to. As discussed above, there are a number of ways of releasing tension in the neck, from simple exercise to holistic home remedies and conservative interventions. For information about all of these, you can contact your local Anchorage chiropractor: Better Health Alaska Chiropractors.
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