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The neck connects your head to the rest of your body and plays a central role in a number of life functions. It houses the voice box, windpipe, and food canal and is the starting point of the spine.
This slender body part is made up of muscles, nerves, bones or vertebrae, joints, and discs between the bones, all of which work together to make the neck moveable. Damage or trauma to any of these structures can result in neck pain and discomfort, which may last for days, weeks, or even months.
Your neck remains in an upright position throughout your waking hours, whether you are standing or sitting down. It has to carry the weight of the head while keeping your posture straight, which can exert a great deal of pressure on the neck muscles.
It is only when you lie down or lean back on a supportive surface that your neck structure can truly relax and ease the tense muscles. However, sleeping in an awkward position can also strain the muscles or nerves in your neck.
Common Reasons for Neck Pain
Neck pain, depending on the cause, can be relatively benign or can indicate serious structural damage, such as a herniated disk or other problems with nerve involvement.
Pain that lasts for 1 or 2 weeks is termed as acute neck pain, whereas pain that lasts for more than 3 months is referred to as chronic neck pain.
Here are some of the major sources of neck pain:
- People with desk jobs are forced to sit in an upright position for long hours without any cervical support, which can cause stiffness in the neck.
- Prolonged exposure to chilly air or a pulled neck muscle can also make your neck sore, painful, and difficult to move.
- If the neck pain is caused by compressed nerves, then it may be accompanied by tingling, loss of sensation, or weakness in the arms and hand.
- In some cases, neck pain may stem from or become aggravated by continued psychological stress. In fact, stress is the primary factor that leads to the resurgence of neck pain after it has subsided.
- If you have not experienced any acute trauma to your neck, the most common cause is a poor sleep position, usually due to a misaligned neck position on a pillow. If you wake up with a sore neck, more than likely you strained your neck muscles because of an awkward sleeping position. (1) Moreover, strenuous activities, such as an intensive workout, a sports session, or just a hectic work schedule, can also bring back your neck pain.
Different Exercises to Ease Neck Pain
After heat application through a warm compress or hot shower, you can start stretching the muscles of the neck. (2) This can be done with five exercises, namely, the lateral neck stretch, rotating neck stretch, neck rotation, forward flexion neck stretch, and neck extension.
1. Lateral neck stretch
The lateral neck stretch is done by leaning your head from side to side. Gentle movement is the key to this exercise since you do not want to cause more trauma to the neck.
How to do this exercise:
- Try to touch your shoulder with your ear.
- Hold the position for about 5 seconds.
- Do the same on the other side.
Perform this exercise for about 5 minutes total, a few times a day.
Note: If the pain becomes too severe, reduce the tension at the end of the movement or stop.
2. Rotating neck stretch
The rotating neck stretch can be described as simply turning your head to the right or left.
How to do this exercise:
- Start by keeping your body facing forward.
- Slowly pivot your head to the right and look over your shoulder, as if attempting to look behind yourself.
- Hold the position for 5 seconds.
- Repeat on the opposite side.
Note: Stop or limit your range of motion if the pain becomes too severe.
3. Neck rotation
How to do this exercise:
- Start by looking straight ahead with your shoulders slightly back.
- Rotate your head to the right and hold the stretch for at least 5 seconds.
- Do the same for the left side.
Perform the exercise for about 5 minutes, several times throughout the day.
Note: If severe pain occurs, stop or put less tension on the neck at the end of the movement.
4. Forward flexion neck stretch
Forward flexion neck stretch can be described as bending the neck and head forward as if you are looking at the floor. Your chin should touch your chest.
How to do this exercise:
- Start by looking straight ahead, and then look down while keeping your shoulders back.
- Hold your neck and head in the flexed or down position for 5 seconds before returning to the starting position.
Repeat this exercise for about 5 minutes a few times a day.
Note: If severe pain occurs, stop or put less flexion on the neck.
5. Neck extension
Neck extension occurs when you look up at the ceiling or the sky. The back of your head should come closer to your back. At the finish of this movement, your chin should be pointing up.
How to do this exercise:
- Start by looking straight ahead with your shoulders slightly back.
- Slowly raise your chin toward the ceiling.
- Hold the position for 5 seconds.
Do this exercise for about 5 minutes, several times a day.
Note: If the pain becomes too severe, limit your range of motion or stop and rest.
Final Word
If neck pain lasts for more than a week or worsens in that period, stop the exercises and see your doctor. The recommendations in this article can be customized to suit your situation. In most cases, the pain will improve in a few days.
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