Neck pain is a common complaint for clients coming in to see me and there are a variety of causes. It could simply be sleeping in an awkward position and then you walk around all day with a stiff neck and restricted movement when you try and turn your head. You may have been working at your desk all day or had an exercise session that didn’t quite agree with you. Sometimes my trigger is Yoga/Pilates - all those crunches with your head up!
Whatever the cause, it’s no fun. A massage session will help, but here are some ideas to try, so you can ease the pain in the meantime.
#1 Stretching
Neck pain is frequently the result of tension within the muscles. When the muscles are tight, they constrict blood vessels, decreasing blood flow to areas, resulting in even more pain, like those nasty tension headaches that can arrive. Stretching can loosen that tension and improve blood flow, helping to decrease your pain levels. Slowly tilt your head forward, back, and side to side, until you feel a good stretch in each position. Hold it for several seconds and breathe deep. Release and keep moving through the motions and stretching. Listen to your body and find the places where the stretch really seems to be the most effective.
#2 Heat & Cold Therapy
Heat can help to improve blood flow and relax the muscle, while applying cold can decrease inflammation. You can use whatever feels right but alternating between the two will often help even more. Apply your heating pad for 5 minutes, then a cold pack for 2 or 3 minutes. One round may be all you need for very mild symptoms, but if the pain is persistent, keep alternating between the two for up to 20 minutes, ending with cold to make sure any inflammation is taken care of.
#3 Self-massage
You can use your fingertips, knuckles, self-massage tools, or even just a tennis or golf ball; anything that will provide direct pressure into the muscles. Start gently working throughout the neck and shoulders to warm up the tissues, and slowly work into deeper pressure as it feels right. Don’t be afraid of mild discomfort as you work sore areas but stop if you experience any sharp pain.
#4 Try a different pillow
If you’re experiencing neck pain frequently, try switching up your pillow to see if it may be the cause. No one size fits all here. You need to find what works best for your body. And don’t forget that those pillows need fluffed and replaced on a regular basis to keep the proper support.
Of course, there is always the option to book a massage when you’ve got any sort of pain/discomfort like this, but I know that’s not always possible. So please use these tips the next time your neck starts bothering you and maintain a regular schedule of massages to keep you feeling great too!