Neck Pain Tips & Exercises
The first step is to take note of your everyday posture. If your job requires a lot of phone use, consider wearing a headset. Do you slouch when you watch TV? Lie on the couch? Choose to sit upright, in a posture-supporting chair. When studying or reading, avoid putting the book or magazine on a flat surface. Instead, consider using a book prop. If you notice your computer monitor is below eye level, elevate it by placing it on top of a shelf or tower.
If you experience neck pain that doesn't abate within 24 hours, seek the advice of a trained healthcare specialist for the appropriate diagnosis and treatment. Remember, because chiropractors specialize in the neuromusculoskeletal system, they are some of the most well-trained healthcare professionals to consult about neck pain.
Exercises for the Neck
Neck pain is often caused by weak muscles in the front and tight, overactive muscles in the back of the neck. Doing daily strengthening and stretching exercises can be helpful in preventing neck pain.
We recommend trying the following exercises:
- Lie flat on your back. Tuck your chin to chest and raise your head no more than an inch off the floor or bed. Hold this position until your muscles are tired (they may shake). Do this exercise three times, once or twice per day.
- In a standing or sitting position, with your neck erect and tall, keep your chin level and put your head forward. Then, drop your chin to your neck. Place your hands on the back of your head to gently encourage a stretch of the muscles at the back of the neck. Hold this position for several seconds. Do this exercise three to five times, as much as once an hour, every day.
- Looking straight ahead, tilt your head to one shoulder. With the same-side hand, gently pull your head toward your shoulder. Hold the stretch for several seconds. Repeat on the opposite side. Do this exercise three to five times on each side, as often as once an hour, every day.
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