Top 5 Things You Can Do to Help with Neck Pain
Neck pain is a common issue that affects millions of people worldwide, often caused by poor posture, stress, or even just everyday wear and tear. While severe or chronic pain should always be assessed by a healthcare professional, there are a few things you can do on your own to help alleviate neck pain. Here are five top tips to get you started:
- Practice Good Posture
One of the most common causes of neck pain is poor posture, especially with the rise of technology use. Looking down at a phone or slumping over a desk can put added strain on your neck muscles. To improve posture:
- Keep your back straight and your shoulders relaxed.
- Use a chair with good lumbar support.
- Adjust your computer screen to eye level so you aren’t looking down for extended periods.
- Stretch Regularly
Gentle stretching can help relieve tension and improve mobility in the neck. A few simple stretches you can try include:
- Chin Tucks: Bring your chin down toward your chest, hold for a few seconds, and then return to neutral.
- Side Neck Stretch: Tilt your head toward one shoulder while holding the opposite shoulder down, stretching the muscles along the side of your neck.
- Shoulder Rolls: Roll your shoulders up, back, and down to relieve tension in your neck and shoulders.
Always perform stretches slowly and gently to avoid further strain.
- Use Heat or Cold Therapy
Depending on the nature of your neck pain, applying heat or cold can be beneficial. Cold packs can help reduce inflammation in the early stages of pain or injury, while heat therapy is ideal for relaxing tense muscles. Applying a warm compress or using a heating pad for 15–20 minutes can loosen stiff muscles and improve blood flow, promoting healing.
- Adjust Your Sleep Position
How you sleep can greatly impact your neck. If you consistently wake up with a stiff neck, it might be time to change your sleeping habits:
- Avoid sleeping on your stomach, as it forces your neck into awkward positions.
- Sleep on your back or side with a pillow that supports the natural curve of your neck.
- Consider investing in a cervical pillow, designed to cradle your head and support your neck.
- Stay Active and Strengthen Neck Muscles
While rest is important for acute neck pain, staying active and incorporating exercises that strengthen your neck muscles can help prevent long-term pain. Exercises like chin tucks and wall presses can help build endurance in your neck muscles, promoting better posture and reducing tension over time. Regular low-impact activities, such as walking or swimming, also keep your body moving and prevent stiffness.
Final Thoughts
These strategies are excellent ways to relieve neck pain and prevent it from returning. However, if your pain persists or worsens, it’s essential to consult with a healthcare professional for a thorough evaluation and personalized treatment plan. At Hohman Rehab, our physical therapy team specializes in neck pain relief and can guide you through targeted treatments to get you feeling better and back to your daily routine.
Contact Us:
- Hohman Rehab and Sports Therapy
- Clermont Office: 236 Mohawk Road, Clermont, FL 34715
- Ocoee Office: 11095 W. Colonial Drive, Ocoee, FL 34761
- Apopka Office: 125 S. Park Avenue, Apopka, FL 32703
- Phone: 855-404-6908
- Fax: 352-404-6909
- Visit us online or call today to schedule your appointment!
Written By:
Dr. Katie Hohman
Physical Therapist, Certified Lymphedema Therapist, Founder
