When you’re feeling sore, neck pain relief might seem far away. But there’s good news – it’s closer than you think! Fix your posture, stretch, get a massage, see a physiotherapist in Kew. There are plenty of options.
But how do you know which option will help to lower neck pain for you? Let’s explore some of the many ways to relieve sore neck muscles. At least one of these will work for you!
What’s Causing Your Neck Pain?
Before we even think about solutions, we have to identify the root of the problem. Neck pain can be caused by many things, including:
- Poor posture: Hunching over a computer or slumping on the couch puts strain on your neck muscles.
- Muscle tension: Stress and anxiety can make you unintentionally tighten up your neck and shoulder muscles. This often leads to pain.
- Injuries: Whiplash, sports injuries, or even sleeping in the wrong position can cause sudden neck pain.
- Wear and tear: As we age, our joints naturally start to degenerate. This can lead to painful conditions like osteoarthritis in the neck.
How to Relieve Neck Pain: Top Tips
If you’re wondering how to cure neck pain fast, try these tips. Stay consistent and your neck ache will improve over time … And stay away.
1. Fix Your Posture
Sitting at a desk all day frequently causes neck pain. To relieve neck muscle pain, make sure your screen is at eye level. This way, you don’t need to tilt your head or neck.
When seated, sit tall, like there’s an invisible string pulling the crown of your head towards the ceiling. Try to keep your back straight – not hunched and not curved.
Set a timer so you can take regular breaks. Get up, walk around, and stretch before settling in to continue working.
2. Gentle Stretches
Slow, controlled stretching movements can ease tension and improve your range of motion. Try these stretches for sore neck relief. You can do them anywhere, any time.
Chin Tucks
Place one hand on your chest. Spread your fingers so that your thumb and your little finger each touch your collarbone. Place your pointer finger on your chin.
Gently press your finger into your chin. As you press, retract your chin. You should feel the muscles in the upper back of your neck (where it connects to the skull). Hold this position for 5 to 10 seconds and rest for 5 seconds. Repeat 10 times.
Shoulder Shrugs
Sit on a chair with good posture. Only shrug one shoulder at a time. Without hunching your back, bring your shoulder up in a shrugging motion. Imagine you’re trying to bring the tip of your shoulder to the centre of your head.
Hold for a second and then relax again. Repeat 10 times and then switch sides, even if your neck is only sore on one side – this will keep you balanced.
Isometric Neck Holds
Place and press your palm against the side of your head. Actively resist the force by engaging your neck muscles to keep your head still. Hold for 10 seconds and then switch sides. Repeat 5 times on each side. Then, repeat with your palm against your forehead and then with your palm against the back of your head.
Neck Tilts
Sit with good posture in a comfortable, stable chair. Tilt your head down until your chin touches your chest. Hold for 5 seconds, then raise your head again. Repeat 5 times and make sure you aren’t arching your upper back.
Then, tilt your head to one side, trying to touch your shoulder with your ear. Stop when you feel a stretch and hold it for 5 seconds. Make sure you don’t raise your shoulder to touch your ear. Repeat 5 times, then switch sides and repeat.
Neck Turns
You can do this exercise seated or standing. Look straight ahead, with good posture. Slowly turn your head to one side, without dipping or raising your chin. Hold for 5 seconds and then slowly turn back to facing forward. Do this 5 times on each side.
3. Heat and Cold Therapy
Ice can reduce neck inflammation in the early stages of pain. Heat soothes stiff, aching muscles later on. Apply for 15 to 20 minutes a few times a day.
4. Therapeutic Massage
Regular massage sessions can be a game-changing neck pain therapy! Massage therapy helps loosen tight muscles, increase blood flow, and reduce inflammation. This offers both immediate neck pain relief and long-term benefits. You can go to a professional massage therapist or use self-massage techniques recommended by your PT.
5. See a Physiotherapist
If the pain persists or worsens, a physio can identify the cause, provide hands-on treatment, and design a personalised exercise plan. Physiotherapy addresses the root cause of your neck pain and provides lasting solutions beyond temporary relief.
6. Over-the-Counter Pain Relief
Over-the-counter pain relievers like ibuprofen can help with inflammation and stiff neck pain. This should be a temporary measure and used in conjunction with other neck pain treatments.
Prevention is Key: How to Stop Neck Pain from Coming Back
- Strengthen your muscles. Exercises that target your neck, shoulders, and upper back can improve support and reduce your risk of future pain. See a physio for tailored exercises.
- Manage stress. Techniques like yoga, meditation, or spending time in nature can help ease tension. Make sure you’re doing them with good form!
- Sleep smart. Use a supportive pillow that keeps your neck in a neutral position.
- Adjust your workstation. Make sure your chair, desk, and computer are set up ergonomically to relieve chronic neck pain.
- Exercise regularly. Mix cardio, strength training, and flexibility exercises for overall health and to support your neck.
- Get up and move. Every 20 to 30 minutes, take a short break from your desk or phone and move around.
When to Get Professional Help
Most neck pain gets better on its own. But there are times when seeing a physiotherapist is a good idea. Seek professional help if:
- Your pain is severe
- Your pain doesn’t improve after a few days of self-care
- The pain spreads to your arms or legs
- There is numbness, tingling, or weakness in your arms
- You have a fever, a headache, or feel nauseous.
You Don’t Have to Live with It!
Don’t let neck pain hold you back! There are ways to find relief. Start with the strategies in this guide. If you need more support, a physiotherapist can create a personalised plan for you. Let’s work together to find the freedom you deserve.
Neck Pain Relief FAQs
What’s the best sleeping position for neck pain?
Sleeping on your back or side is best for neck pain relief. Use supportive pillows to keep your spine aligned. Avoid sleeping on your stomach as this keeps your neck in an unnatural position.
Is it better to use heat or cold therapy for neck pain?
The choice between heat and cold therapy depends on the type of neck pain. Heat therapy is generally used for chronic conditions. Heat relaxes and loosens muscles and improves blood flow. On the other hand, cold therapy is best for acute pain to reduce inflammation and numb sore areas. Sometimes alternating between the two can be beneficial, e.g., 10 to 15 minutes of cold followed by 10 to 15 minutes of heat. However, it’s best to consult your physiotherapist for personalised advice.
How long does neck pain usually last?
The duration of neck pain can vary widely, depending on its cause and severity. Acute neck pain may last a couple of days to a few weeks. Chronic neck pain can last for months. Proper care, exercises, and professional advice can help speed up recovery.
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