The Best Stretches for Neck Pain

Your neck has many responsibilities. It holds our heads up and keeps our spine in alignment. Over time, injuries, poor posture, or chronic health conditions can cause neck pain, which can radiate into other parts of your body. In adults, 60-80% will experience back pain and of those, up to 70% will experience pain that interferes with their daily life.

Neck Pain Causes

Neck pain can make it hard to hold our heads up. If you look at your phone all day or even down at a laptop, you are probably no stranger to mild neck pain. One of the most common causes of neck pain is trauma or injury. For example, whiplash in car accidents. Whiplash happens when the neck is thrust back and forth violently, which can injure the neck and create long-lasting problems.

In addition, postural issues and overuse can result in pain. Many of us spend years studying and working in front of computers or doing labor-intensive construction, which can cause chronic pain.

In other cases, neck pain can be a result of an underlying medical condition, like:

Fibromyalgia
Osteoarthritis
Herniated discs
Tension headaches
TMJ disorder

No matter the cause, if your neck is hurting and you don’t treat it, you could experience worsened pain over time. Thankfully, there are stretches that can help us feel better. Keep reading to learn some of the best stretches you can do for your neck pain.

Stretches for Neck Pain

If you have mild neck pain and no other symptoms, there are stretches you can do to help loosen those stiff muscles. Here are some of the top neck stretches provided by Spine-Health:

Chin Tuck

For this stretch, stand facing forward with your upper back against a wall and your feet shoulder width apart. Then, tuck your chin down and pull your head straight back until it touches the wall. Hold for 5 seconds, release, then repeat 10 times.

Prone Cobra

To do the prone cobra, lie face down on the ground and place a towel positioned underneath the forehead. Place your arms at your side with your palms on the ground in front of your shoulders. Pinching your shoulder blades together, gently bring your arms off the ground. Lift your forehead an inch off the towel, keeping your eye facing the ground. Hold this position for 10 seconds, release, then repeat movement 10 times.

Back Burn

Stand with your back against a wall and your heels about 4 inches from the wall. Pull your head straight back so it touches the wall. Then, place your arms against the wall, with the back of your hands touching the wall at shoulder level. Keeping your arms in contact with the wall the entire time, bring your hands over your head, and then back down to shoulder level. Repeat this motion 10 times. This will strengthen your back muscles and open up tight chest muscles.

When to Seek Medical Care for Neck Pain

There are certain instances where it’s best to see a doctor for neck pain. Call Dr. Saleemi today if you are experiencing:

Severe pain following an injury or accident
Pain that radiates down the arms and legs
Numbness or weakness in the arms or legs
Pain accompanied by headaches

If you have been living with pain and it hasn’t responded to other types of treatment, our team of experts at Interventional Pain Associates can help.

Neck Pain Treatment

Dr. Saleemi will perform a comprehensive evaluation and discuss your symptoms, health history, and your goals. She performs a “whole person” approach, customizing your care to support your physical, mental, and emotional well-being.

Some of the common treatment options for neck pain are:

Interventional procedures: pain management techniques like steroid therapy, spinal cord stimulation, anesthetic medicine injections, or drug delivery systems to a specific area of the body
Physical therapy: stretching exercises, massage, laser therapy, or microcurrent stimulation to help reduce pain and improve mobility
Medication management: using specific medications in the right dosage to help support your overall healing process

Since all of your treatments are carried out in our office, you can expect the most comprehensive, efficient care possible.