Everyday activities and regular chores are responsible for the occurrence of neck pain. The activities include using a computer, reading, and driving for prolonged hours. The physical activities are often recommended for people who suffer from neck pain.
Few exercises, like the ones mentioned below, can provide significant and quick relief. They also speed up the recovery as well as prevent the reoccurrence of pain. Using the right exercises for neck pain carefully is essential for avoiding the condition from worsening.
A survey report states that around 30 to 50% of adults in their middle-age usually experience neck pain(1) once a year. However, approximately 1-11 % of total people also shared that, owing to neck pains, their routine activities get affected.
Best Exercises for Neck Pain
We figured out some of the best neck exercises for pain. Read on.
1. Front Plank on Table
Front plank on the table is the best neck exercise for pain. Stand facing a table, and your feet must be together in that direction. Tighten the abdominal muscles, and lower the weight of the upper-body onto your forearms while leaning on the table.
Clasp the hands together and also align the shoulders directly over the elbows. Balance your body while stepping back on your feet. Always remember that you should not bend or arch your back. You can do this exercise in a few sets, and every set is for 15 to 60 seconds.
2. Neck Tilt
Drop the head in the downward direction and rest the chin on the chest. You can also tilt the head on one of the shoulders. Stay in this position for 5 seconds. After that, you can get back to a neutral position(2). You can do these exercises five times.
3. Single-Leg Raise
Sit on a chair, and keep your back straight. Exhale while slowly lifting the leg as high as you can comfortably. Return to a normal position. Do it for 8 to 10 times. It is one of the best exercises for neck and shoulder pain. You should do the same with the other leg for 8 to 10 times.
4. Neck Tilt Down
You may stand or sit while tilting your neck.Sit down if you face trouble while balancing your body. Slowly tilt the head in the downward direction, and rest the chin on the chest. Gently tense the muscles of the neck and stay in that position for five seconds. You may repeat it five times.
[Read: Yoga Poses for Neck Pain]
5. Standing Side Leg Lift
Stand behind a chair while keeping your back straight. Hold the chair back with your hands and feet should be together, with the bodyweight equally distributed on both feet.
Slowly lift the leg to one side until the foot is in the air or can say six inches above the ground. You may repeat the activity for 8 to 10 times. Do the same with the other leg for the same time duration.
Numerous different factors could be responsible for neck pain. It is not that you experience pain only in your neck, but symptoms, for example, pain in head, numbness or tingling into the upper extremity also associated with the neck.
These invariably give rise to neck pain. Various exercises can help in getting rid of the pain in the neck. Apart from that, the exercises for neck pain help to strengthen the muscles and also provide support to the body.
Always take your doctor’s recommendation before doing any sort of exercise because the inappropriate activity may lead to severe damage.
[Read: Acupuncture for Neck Pain]
1. How Can You Prevent Neck Pain?
Always adopt an appropriate posture while walking, standing, or sitting. Keep your monitor at your eye level; it helps avoid strain in the neck.
Take breaks in every 30 minutes. Do stretch your body and do a set of motion exercises. Lay on a firm mattress. Utilize a thin pillow when you are lying on the back. It will keep the neck aligned with the spine.
2. What Are Some Other Remedies That Help Relieve Neck Pain?
Numerous other remedies are useful as they provide relief from pain. Place a heating or ice pad on the affected area. Keep moving your neck, but you must avoid painful or jerking activities.
It helps in calming the symptoms as well as reducing the inflammation. You must consult your doctor before taking any pain reliever such as acetaminophen or ibuprofen.
3. What Are Some Sleeping Tips to Relieve Neck Pain?
You can go for two sleeping positions that help in preventing the pain in the neck. Best sleeping positions are laying on the back or the side. When you lay on the back or side, take a rounded pillow for supporting the neck’s natural curve, and cushion the head with a flat pillow. Use a firm mattress for sleeping.