If you are suffering with neck pain it can be difficult to ignore it. Most people will have woken up at some time with a stiff and painful neck, and those less lucky may have experienced whiplash or chronic neck pain which can make simple things like sleeping, reading or going out in the cold difficult.
In most cases the causes of neck pain are muscular, however as your neck is part of your spine disc, bone and joint problems can also occur. Most causes of neck pain can be improved with simple steps which I will share in this blog, to get you sleeping and moving comfortably again.
- Simple exercises and stretches
As with most muscle and joint problems gentle movement and stretching is important to relieve muscle spasm and stiffness. It is important to stretch within your bearable pain limits, pushing a little but not too hard, and focus on the stretches which feel like they are helping and easing your pain.
The following stretches are a good starting point
- Side stretch: interlink your hands behind your back then tilt your head to the side so your ear moves towards your shoulder, stretch for as long as is comfortable aiming for 15-30 seconds, then repeat on the other side. Repeat upto 3 times
- Rotation stretch: interlink your hands behind your back, turn your head as far as you can over your left shoulder and hold for 5-10 seconds, then turn to look over your right. Repeat 5 times.
- Upper back stretch: interlock your hands infront of you, tuck your chin and look down, aiming your chin to your chest. As you do this round your upper back and stretch your arms forward. Hold for 15-30 seconds, then stretch your arms wide before repeating upto 3times
- Heat – heat is ideal for relaxing muscle tension and stiffness. Sit back or lie down so your neck and shoulders are supported and place a wheat bag or warm towel over your neck and upper shoulders. Relax like this for at least 5 minutes, if you have time stretch afterwards and see how your range of movement has improved.
- Posture awareness – persistent postures where you find yourself looking down, leaning forward, slouching and/or sticking your chin out can all lead to neck pain and make it feel worse. Be aware of your posture when reading and using your phone. If possible move the phone towards you, or rest the book or tablet on a raised platform (e.g other books or special device) when reading so you do not have to look down and strain your neck. If you work at a desk ensure your chair and desk are at the correct height so you can look straight ahead at your computer screen and use the mouse or keyboard without tension building in yours shoulders. Taking regular breaks from reading or desk work is important for reducing neck tension and pain, even just 1-3 minutes of neck and shoulder stretching every hour will make a difference.
- We are often guilty of using lots of thick, comfy pillows in bed because it feels nice and cosy. However pillows that are too thick, or too soft can mean your neck is placed in a flexed position or not sufficiently supported when you sleep at night, causing stiffness and pain in the morning. Aim to sleep on your back or your side, ensuring your head is inline with your spine in your sleep position. Pillows should be sufficiently firm and supportive to keep your head, neck and shoulders aligned.
Try these tips at home and see for yourself how your neck pain and mobility can improve. If pain persists despite this, or you have had an injury or are experiencing referred arm pain and strange arm feelings (e.g tingling or numbness) make an appointment with me or another physiotherapist, to diagnose the cause of your pain and start a tailored plan to relieve it.
