The phrase “neck pain” rings true for many people: In fact, neck pain is one of the leading types of pain reported, according to the American Physical Therapy Association.
Neck pain can have many causes. Certain exercises and stretches can help you prevent neck pain or help you recover if you already suffer from neck pain.
That said, if you suffer from neck pain, it’s important to consult a healthcare professional before starting any new exercises or stretching programs.
This article guides you on when you should or should not do exercises for neck pain. He also shares some helpful stretches and exercises to help prevent future neck injuries.
When to do exercises for neck pain?
Neck exercises can be helpful in restoring strength and mobility to the neck and surrounding muscles.
Experts recommend including some neck stretching and strengthening exercises into your routine a few times a week, even if you don’t have neck problems.
If you are recovering from a neck injury, it is very important to get clearance from your doctor or physical therapist before starting or returning to exercise. They may recommend certain exercises.
When to contact a doctor?
If you currently suffer from neck pain, the Canadian Cervical Spine Rules are an objective way to determine whether you should consult a healthcare professional before trying any neck exercises.
If you have been in an accident where there is a significant chance of injury, such as one of the following, you should consult a physician right away:
- any immediate (acute) injury to someone over the age of 65
- a fall of more than 1 meter, 3 feet, or approximately 5 steps
- an axial or direct load on the head, as in a diving injury
- a high-speed car crash (speed greater than 100 kilometers per hour or 62 miles per hour)
- an accident with a motorized recreational vehicle (such as a motorcycle)
- a bicycle collision
You should also see a doctor if you have been involved in an accident with a low risk of injury, such as a rear-end collision, and you are unable to turn your head 45 degrees from side to side (holding your chin above your head). clavicle).
Should the aforementioned be accurate, neck exercises are not recommended. Instead, seek advice from a medical expert to determine the cause of the issue. Additionally, they will be able to suggest suitable course of action.
If you begin to experience new or worse pain during physical activity, stop exercising and consult your doctor.
Other signs that you should stop exercising include a tingling or tingling sensation radiating down your arm, dizziness, problems with balance or coordination, or difficulty performing exercise.
If you have not received medical clearance from your doctor, you should avoid neck exercises until you do.
How to know you’re exercising at the right level?
If you experience new or persistent neck pain, it is always advisable to see a doctor, who can perform an evaluation and give you a correct diagnosis. Because neck injuries can be very serious, it is important to only exercise at a level that is safe and comfortable for you.
If you are unsure, it is best to consult a physical therapist who can perform a proper assessment and provide personalized advice.
You can also determine whether an exercise is right for you by using a pain scale. To do this, all you have to do is rate your pain on a scale of 0 to 10:
- 0: You do not feel any discomfort or pain.
- 1 to 3: There is minimal discomfort and little or no pain.
- 4 to 6: You feel some mild to moderate discomfort and pain.
- 7 to 9: You experience a lot of discomfort and moderate to severe pain.
- 10: You are experiencing severe pain.
If you rate your pain as a 5 or higher, it is best to stop exercising and consult a healthcare professional.
Also, if the pain gets worse with exercise, it’s important to stop exercising and talk to your doctor.
Three exercises for neck pain:
If you have received medical clearance from your healthcare provider, you can perform these exercises once a day or several times a week.
Neck turn:
Sit in a chair, with your feet flat on the floor, your back straight and your arms at your sides. Alternatively, stand straight. In both positions, make sure your head is facing forward.
Gently turn your head to the right until you feel a slight stretch. It is important to keep your chin parallel to the ground. Hold this position for 2 or 3 seconds.
Return your head to the starting position, then turn your head to the left, holding the position for another 2 to 3 seconds.
Repeat this sequence 5 times.
Tilting the head forward:
Sit in a chair, with your feet flat on the floor, your back straight and your arms at your sides. Alternatively, stand straight, with your spine in a neutral position. In both positions, make sure your head is facing forward.
Slowly tilt your head down so that your chin moves toward your chest until you feel a slight stretch. Only go as far as you feel comfortable. Make sure you don’t fall into a forward head posture. Instead, tilt your chin down as you lengthen the back of your neck.
Hold this position for 5 seconds.
Repeat 5 times.
Shoulder rolls:
Stand straight, with your arms at your sides and your head facing forward.
Slowly bring both shoulders forward and up. Then, bring your shoulders back and down. This should be done in one smooth motion, as if you were drawing circles with your shoulders.
Continue like this for 8 rotations. Then, reverse the movement and perform 8 more rotations.
Two stretches for neck pain:
If your neck is tense, these stretches can help.
Side tilt:
Sit in a chair, with your feet flat on the floor, your back straight and your arms at your sides.
Look straight ahead and slowly tilt your neck towards your left ear. Go only as long as you feel comfortable and it gives a gentle stretch. For a bigger stretch, lower your right shoulder slightly.
Hold this position for 20-30 seconds. Repeat on the other side.
Levator scapulae stretch:
Sit in a chair, with your feet flat on the floor, your back straight, your arms at your sides and your head facing forward.
Start by taking your right hand and gripping the base of the chair (your right shoulder should be slightly lowered).
Then, gently turn your head 45 degrees to the left.
Next, take your left hand and place it on the back of your head and gently press it so that your chin is lowered (imagine gently looking into your left shirt pocket).
Hold this position for 20-30 seconds. Repeat on the other side to lengthen the levator scapula on the other side.
The bottom line:
Neck pain is one of the most common forms of musculoskeletal pain.
While it’s important to see a healthcare provider if you experience neck pain, performing stretches and exercises to strengthen and mobilize your neck can help reduce common, everyday neck pain and discomfort.
However, you should only do neck stretches and exercises if you are not experiencing any pain, which you can assess by rating your pain on a scale of 0 to 10. Better yet, work with a physical therapist who can provide an evaluation and personalized treatment. recommendations.
Whether you suffer from neck pain or not, doing neck exercises and stretches is an important way to keep your neck healthy and strong.