Ease Your Neck Pain with These Simple Exercises

Category: Neck

Technology was supposed to make life easier. It was supposed to help us accomplish more in a shorter amount of time as well as communicate more efficiently. It wasn’t supposed to hurt our neck, hurt our shoulders, and even sometimes hurt our hands and wrists.

There are always compromises with change, and pain is an unexpected side effect. If you find yourself hurting, you can ease your neck pain with these simple exercises. 

Why We Hurt

Young woman feeling exhausted and suffering from neck pain

Muscle stiffness in the neck can spread to your shoulders, upper back, and even arms, causing headaches and numbness in your arms. When we sit for hours in front of a computer, we tend to move our heads forward in an unnatural position. This triggers chronic stress on the muscles at the back of the neck.

This can be due to improper workstation ergonomics and poor positioning. 

Some of the following exercises and stretches will ease your neck pain, and can be done while at work sitting at your desk. Others need to be performed in the privacy of your home.

Neck Roll

Do this at home. Roll up a towel and place it at the base of your head. Let your head fall backward toward the floor and relax as much as you can. Remain this way for 10 minutes. You could use a bed or table to lay on. 

Deep Stretch

Sit in a chair and place your hands behind your head. Pull your head down and bring your chin towards your chest. Hold for 30 – 40 seconds and slowly raise your head and let go.

The “Yes” Stretch

Lift your head up as high as possible and look at the ceiling. Then bring your head down to your chest like you are nodding an exaggerated YES. Repeat this exercise 10 times.

Neck Circles

Use your chin and draw a circle all the way around to one side. Then repeat in the other direction. 

Forward Fold with Head Nod

Bend forward at your waist until the upper body is parallel to the ground. Hold opposite elbows in your hands and your let your head dangle. Nod a yes and then no motion.

Shoulders Roll

Sit in a chair or stand keeping your neck and shoulders straight. Lift up your shoulders and then roll them backward and down. Keep smooth motions with your chin tucked in – making a double chin. 

What Else Can You Do to Ease Your Neck Pain?

Many aches and pains of the neck are the result of daily habits that we involve ourselves in. Implementing a few of these small changes to your daily routine can help to not only treat current neck pains, but prevent future ones as well:

  • Invest in a standing desk, especially if you work from home.
  • Take regular breaks and get up and move around during the day.
  • Learn how to adjust your chair. Unlock the backrest to provide movement.
  • The ideal placement of your keyboard is in your lap with your shoulders relaxed.
  • Invest in a palm support to sit in front of your keyboard. Even better is an articulating keyboard support.

Talk to Greater Rochester Orthopaedics about these exercises if you experience any pain or dizziness, as they may recommend minor modifications to better suit your individual needs.

If you continue to have neck and shoulder pain, schedule an appointment with Greater Rochester Orthopaedics. Call (585) 295-5476 or request an appointment online today!

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