5 Ways to Keep Neck Pain At Bay

Everyone Experiences Neck Pain

You slept weird, wiped out biking, banged your head on something, got in a fender bender and now… you can barely move your neck.

Neck stiffness and pain is typically a minor injury and is mainly the result of the muscles surrounding your neck excessively guarding your spine. This may happen after sustaining an injury or keeping your neck in an uncomfortable position for an extended period of time.

No need for you to worry, though! Although neck stiffness can be quite debilitating, taking an active approach to get your neck moving is recommended.

Here are 5 things you can do to improve your function and get your neck back to normal.

Five Ways to Resolve Neck Pain

1) Initially, let your neck rest, but that doesn’t mean to go full couch potato mode.

Getting some form of movement or exercise will be beneficial as it will improve overall blood flow and healing. Go for a walk, bike or do some gentle strengthening, especially lower body strengthening as that will be your biggest bang for your buck for increased blood flow.

2) Begin gentle mobility for your neck.

Move your neck up/down, rotate left and right and side bend side to side. All of these must be done gently and slowly to avoid potentially irritating your already irritated neck. Try to go 5 times in each direction.

3) Complete chin tucks to strengthen your neck flexor muscles and help with recovery!

To do a chin tuck properly, all you have to do is look straight ahead, and then move your head back, creating a gnarly double chin. Hold for a few seconds then release. Try to go for 15-20 repetitions.

4) Keep your postural muscles strong with exercises such as rows, planking, band pull-aparts or back extensions.

Working on keeping your mid back proximal stabilizers strong will aid in recovery of your neck.

5) Most importantly, reassure yourself that you will be okay.

Being injured is always a bit scary, especially when it has to do with your head or neck. Having severe neck stiffness can be extremely debilitating and you may wonder if you’ll ever get back to normal.

Stay positive, stay active, and know that there is a light at the end of the tunnel.