Neck Pain Exercise: Relieving Syndrome Methods and Prevention

Common Causes of Neck Pain

• Poor Posture and Improper Neck Positions Incorrect posture, sleeping in an awkward position, repetitive neck movements during work, prolonged driving, and excessive neck muscle use.
• Neck Injuries Resulting from accidents or sudden, improper neck movements.
• Degenerative Conditions Cervical spine degeneration, arthritis, herniated discs pressing on nerves, and bone spurs.
• Psychological Stress and Emotional stress contribute to muscle tension.

3 Neck Stretching Exercises

1. Neck Stretching Exercise

     Enhances flexibility and relieves muscle tension around the neck and shoulders. Stretch until you feel slight tension but no pain. Hold each stretch for 10–15 seconds, repeating 5–10 times per session, 2–3 times per day.

2. Strengthening Exercise

     Improves neck muscle strength by applying gentle resistance against the hands. Perform 20 repetitions per session, 2–3 times per day.

3. Range of Motion Exercise

     Promotes better neck mobility through slow, controlled movements. Perform 20 repetitions per session, 2–3 times per day. (Caution: Individuals with cervical spine degeneration should avoid excessive neck extension.)

Treatment for Neck Pain

1. Acute Neck Pain from Injury

     If caused by sudden movements, improper posture, or waking up with pain, avoid using the affected muscles and limit neck movement to prevent further injury. Apply a cold compress for 20 minutes and take pain relievers as needed.

2. Chronic Neck Pain

     For persistent but mild discomfort, often from prolonged sitting or working, use a warm compress (not too hot) for 30 minutes with a towel-wrapped heat pack. Take pain relievers and practice proper stretching techniques.

3. After Pain Subsides

     Continue regular neck stretching and strengthening exercises to prevent recurrence.

4. If Pain Persists

     If the pain continues or recurs frequently, consult a doctor for a proper diagnosis. Treatment may include physical therapy or, in severe cases, surgery.

5. Physical Therapy Options

Physical therapy can involve various pain-relief techniques, such as:

• Ultrasound Therapy
• Laser Therapy
• Electrical Stimulation
• Shockwave Therapy
• Radiofrequency Therapy (RF)
• Electromagnetic Stimulation

Preventing Neck Pain

• Maintain Proper Posture Avoid excessive bending, tilting, or rapid neck movements.
• Change Positions Frequently Avoid staying in one position for too long; take breaks to stretch or walk.
• Use an Ergonomic Chair Ensure proper back and neck support. Desk and computer height should be adjusted appropriately.
• Choose the Right Pillow Avoid overly high or low pillows. A good pillow should support the natural curve of the neck without being too hard or soft.
• Get Enough Rest Proper sleep helps reduce stress and muscle tension.
• Avoid Certain Activities Individuals with cervical spine degeneration should avoid sports or activities that involve prolonged neck extension, such as badminton, road cycling, and breaststroke swimming.