Easy Ways to Reduce Neck Pain

Do you ever have a stiff or sore neck?

A sore neck, no matter how minor, can really get in the way of life.  It nags, prevents normal movement, and can restrict activities.  Sometimes the pain goes away after a couple of hours but sometimes in hurts for a couple of days.

In addition to soreness a stiff neck can result in reduced blood supply to the brain.  This causes poor well-being, reduction in energy level and breakdown of the immune system.*

The most important role of the neck is that it supports the head and houses arteries that supply blood to the brain from the heart.  The brain is the "computer" of the entire body so if it doesn't get enough blood, it will perform under par and all the systems of the body will malfunction.

The Neck Connection written by Dr. Mosaraf Ali indicates that several medical problems such as headaches, obesity, and high blood pressure can be healed by neck message and lifestyle changes.   In his research Dr. Ali found that improved blood flow to the brain can enhance the healing process.

The main cause of neck pain is tension.

During periods of intense anxiety, muscles tense up dramatically.  Muscle tension tightens muscles, especially in the shoulders, back and neck.

Flexibility is very important for your entire body and especially your neck.  Flexibility can help the body reach its optimum fitness level, may play a role in injury prevention, and can even contribute to staving off conditions like arthritis and more serious illness.  Benefits of flexibility

My neck used to get stiff after driving a car for more than 4 hours, sitting at my desk too long at work and turning my head too fast while biking.

Recently my neck has felt great which is because I am regularly stretching my neck at yoga class.  

Neck Stretches 

1.  Side Stretches

• Sit in a comfortable position
• Tip head to the right gently pull down with right hand, hold for 10 seconds
• Tip head to the left gently pull down with left hand, hold for 10 seconds

2.  Side to Side

• Gently pull your head forward with your chin toward your neck as if you were nodding
• Hold this position for 10 - 15 seconds
• Gently pull your head to the side so you ear approaches the opposite shoulder
• Move your head back to the center
• Gently pull your head to the opposite side so you ear approaches the opposite shoulder
• Turn your head back and forth to opposite shoulders

• Lean your head back
• Hold this position for 10 - 15 seconds
• Open your jaw a couple of times
• Turn to the left and then to the right keeping neck on back of body

 3.  Circles

• Slowly rotate your head in a circle for 10 seconds
• Change direction and continue rotating for 10 more seconds

Additional stretches are given at these links:   Routine Neck Stretches,  Stretches for a Sore Neck

In addition to stretching it is also important to strengthen the neck.  This will make the muscles stronger, which can provide support and strength.

Given below is a simple exercise to strengthen the neck.

• Lay flat on back with knees up and hands on your stomach
• Push the middle of your head into mat hold for five seconds

*Ali, Mosaraf, The Neck Connection, Sugar and Spice Resources Limited, 2011.