If you have neck pain, you want to get rid of it as soon as you can. One of the ways to do that is through exercise. These simple ones can help:
- Neck Tilt: From the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 seconds. Return to the starting position and repeat. Do this five times.
- Side-to-Side Neck Tilt: From the same starting position, tilt your neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side.
- Neck Turn: Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side.
- Neck Stretch: Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backwards and hold for 5 seconds. Do the forward and backward stretch five times each.
- Rotations: Stand or sit with your back and your head squarely over your shoulders. Then, turn your head as far you can comfortably to one side. Hold it for up to 30 seconds. Then turn your head to the other side.
- Resistance Exercises: Standing or sitting, put your left hand on the side of your head above your ear. Gently press your head against your hand while holding your head straight. Do the same thing with your right hand.
- Use of Ice or Heating Pad: There is not strong evidence that either heat or ice will help. But it won't hurt to try them. Use a heating pad on a low or medium setting for 15 to 20 minutes every 2 or 3 hours. Take a warm shower in place of one session with the heating pad. You can buy single-use heat wraps that last up to 8 hours. Try an ice pack for 10 to 15 minutes every 2 to 3 hours.
Get moving, but carefully
Ease back into your normal daily activities as soon as you can. Movement helps your muscles stay strong. Avoid activities such as lifting and sports that make pain and stiffness worse. Do stretching and strengthening exercises to keep your neck flexible and strong and prevent stiffness. Avoid or change any activities that may be causing your neck pain, such as sitting for a long time at the computer or doing too much overhead work at a time. Gently massage or rub the area to relieve pain and encourage blood flow. Don't massage the injured area if it causes pain. It’s always advisable to get yourself properly investigated so that root cause can be diagnosed. And with proper physiotherapy exercises person can get back to normal life.