Neck Pain Relief

Help Yourself without Surgery or Drugs

Nancy Hausauer, LMP
706 Sixth Avenue * Tacoma, WA 98405 * 253-686-1214
Massage, lymphatic massage, and energy healing serving Tacoma, Seattle,
Federal Way, Puyallup, Lakewood, Olympia, and the Puget Sound region

Neck pain and stiffness is so widespread. But you don't have to just live with a sore neck. You can fight back!

While there's probably no single thing that will magically make your neck all better, there are many things that you can do to find relief, and it's likely that some combination of them will at least lessen your pain considerably.

Read on for a multitude of self-care ideas that may help you get relief. Experiment to find out what works best for you (assuming that your neck issues are the garden-variety, chronic kind, not caused by nerve damage or an acute (fresh) major injury/trauma).

Just don't do them if they conflict with the advice of your doctor, chiropractor, or physical therapist, or if they make you feel worse.

And call your medical doctor if you are experiencing any of these neck pain red flags.

Exercises
To achieve lasting relief from chronic neck pain, you'll most likely need to strengthen some of your neck muscles. Learn neck exercises for the muscles that most commonly need strengthening here.

You'll probably also benefit from strengthening the muscles of your upper and middle back, providing a strong base for your neck. Learn some simple, targeted upper back exercises here.

Stretches
In addition to strengthening certain neck muscles, you'll need to stretch others. Learn neck stretches here.

You'll also probably benefit from stretching your chest muscles. Surprisingly, stretching your chest can help with long-term neck relief. It (along with strengthening the muscles of the upper and mid back) helps to provide a balanced foundation for the neck. Learn stretches for the chest here.

Neck Massage
Professional massage usually has excellent success with relieving neck stiffness and pain. If you live in the Puget Sound region of Washington State, (Tacoma-Olympia-Seattle area), I can help you with a variety massage techniques.

You can also learn to do two specific forms of neck massage--trigger point therapy and acupressure--yourself. These may be particularly helpful. Learn how to perform these very specific forms of neck massage here.

Heat or Cold Therapy
For fresh injuries, you may benefit from using cold at the site of the pain. For sub-acute or chronic pain (the pain started more than 72 hours ago), you're most likely to benefit from gentle heat.

But everyone is different, so whether you choose cold or heat therapy, start conservatively. Apply it for a short period of time only, and see whether it helps or hurts.

Posture for Neck Pain Relief
Avoid rounded-shoulder, forward head postures. Here are some ideas to help you correct the common, pain-causing problem of forward head posture.

Sleep Position
Don't sleep on your stomach, which puts extra strain on your neck. Experiment with different pillows--look for one that supports the natural curve of your neck.

Take Breaks
Whether you're working or driving, take frequent breaks--we're not meant to sit in the same position for long periods of time! Watch your posture while you're working to make sure that you're not craning your neck forward. Roll your neck around every so often while doing desk-work. Shrug your shoulders up and down a few times.

Good Body Mechanics
Adjust your computer (and chair and desk) so that the monitor is at eye level, with your knees slightly lower than your hips. Get a chair with arm-rests, and use them.

Don't-don't-don't! talk on the phone by using your shoulder to hold the phone against your ear. This is the cause of much one-sided neck soreness! If you talk on the phone frequently, invest in a headset.

Help for Acute Neck Pain
If pain and stiffness just struck (within 48 hrs.) there are a few more tricks that may help. Learn what to do for acute neck pain here.

Long-Term Exercises for Neck Relief
And finally, for almost any chronic muscle pain, I highly recommend the book The Core Program, by Peggy Brill, PT. Its short, focused, comprehensive program of exercises can help relieve neck pain and all kinds of chronic muscle pain better than anything else I've found. Once you learn the exercise routine, it really only takes 15 minutes--a fantastic investment in your well-being both short and long-term. The book is also highly educational about how your muscular system works.

I wish you ease and comfort in your neck, and I am confident that you will be able to help yourself feel better.

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