Neck pain is bad enough but being stuck in lockdown with neck pain is the worst. Due to corona virus I am not currently seeing patients face to face. So, I thought today we can go through some tips to ease and hopefully get rid of your neck pain.
Remember that many pains that are felt in the neck are due to faulty posture, so all of you doing work at home and deciding to do it in bed or on the couch this could be the root cause. Now here are some helpful movements to ease neck pain.
- Chin retraction (shown below). Retraction of the chin recruits the deep neck flexor muscles of the neck. In many people these are switched off leading to a forward position of the head. This increases the strain on the muscles at the back of the neck. By doing this movement, you will regain your posture and get yourself out of pain in no time. I would do 2 sets of 10 repetitions and you should feel the squeeze just under the jaw. If want more exercises to correct upper back posture click here.
2. Neck mobilisations using a towel/belt. If you are suffering a stiff neck, towel/belt mobilisation (shown below) can help reduce your stiffness and pain. You should be very gentle when trying this. Do not push into pain if it is above a 3/10. Stop and try the other methods. These are gentle back-and-forth movements using the belt to aid movement. You can try it in slightly different positions – I like to start at the top and work my way down about 1 cm at a time usually doing about 10 repetitions at each level.
3. Thoracic extensions using your desk or table. This is another movement which helps open your mid-back and gives you better posture. I have shown two variants below as some of you may have bad knees or struggle getting into the second position. I like to hold this position for about 30 seconds. You should feel a slight stretch in your armpits.
4. Self-massaging your tight muscles (sometimes known as trigger points). Shown below are some points that may be tight. Rubbing this area can help loosen the area off and help reduce your pain. Applying either ice to numb the area and reduce inflammation or heat to sooth the area and relax the muscles (use which you feel is best) can also be a nice way of self-treating your neck pain. If you want to know more about different recovery methods click here.
Remember you should do the movement that works best for you and gives you relief. If you need any more information drop me an email, I will be happy to help.