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5 Best Stretches to Reduce Neck Pain

Oct 7, 2021

Neck pain is one of the most common reasons for a trip to the chiropractor. People experience neck pain for a wide variety of reasons and often don’t realize that there are simple options for neck pain treatment available with a chiropractor near you. The spine, muscles, and tendons in your neck all work together to provide stability and support to your head. When you don’t have neck pain, you should be able to move your head in a wide range of motion thanks to the flexibility and mobility in the area. Neck pain can make certain movements uncomfortable, and you might want to find ways to reduce neck pain at home. Your chiropractor can also help provide support to reduce neck pain and talk you through ways of stretching that provides lasting results.

Common Causes of Neck Pain

There are several reasons why you might be experiencing neck pain. There are different causes depending on if the pain came on suddenly or it has gradually been getting worse. Here are four examples of common causes of neck pain:

“Tech Neck”

Tech neck” refers to the poor posture many people have of leaning forward and hunching over phones, tablets, and laptops. This can cause a curve in the spine along the neck, especially if you stay in this position for long hours at a time.

Acute Injury

Acute injuries to the neck can cause neck pain and even lead to chronic pain if not treated right away. A common example of an acute injury that causes neck pain is whiplash. If you were recently in a car accident and suffered a whiplash injury, then you may have pain, soreness, stiffness, and difficulty turning your head and neck in certain directions.

Overuse Injury

Overuse injuries refer to repetitive movements and motions that put a lot of stress and strain in your neck. The muscles, tendons, and spine in your neck can experience a lot of pressure with repetitive movements.

Spinal Condition

Spinal conditions like a herniated disc can cause neck pain and discomfort. A herniated disc refers to an issue with the spinal disc that separates two vertebrae. Other spinal conditions can include degenerative disc disease and arthritis.

5 Best Stretches to Reduce Neck Pain

You don’t have to commit to a gym routine or run marathons to get the stretching you need to relieve neck pain. In fact, many stretches to reduce neck pain simply involve using your own physiology and body weight. Here are five examples of stretches that can help reduce your neck pain:

Side to Side Head Tilt

Let’s start with a simple stretch to reduce neck pain. Sit up straight and roll your shoulders back so that your ears are aligned with your shoulders. Then gently tilt your head to the right side so that your right ear moves toward your right shoulder. Repeat this movement on the left side. Gently tilting your head side to side helps stretch your neck muscles.

Forward and Backward Head Tilt

Start by looking straight ahead and with your spine properly aligned. Then gently tilt your head forward so that your chin moves toward your chest. Raise your head back up and tilt your head back with your shoulders relaxed.

Side to Side Turns

With proper posture and looking straight ahead, this stretch involves turning your head from side to side. Keep your chin up and gently turn your head to look over your right shoulder before coming back to the center. Then turn your head to look over your left shoulder. Remember to keep your chin level and your shoulders down.

Shoulder Rolls

Sometimes tension in our shoulders can end up causing pain elsewhere, like in the neck. Take a moment to gently roll your shoulders from front to back. You can alternate one arm at a time or do both arms at once. Then reverse the rotation and roll your shoulders from back to front.

Cat and Cow Poses

Yoga enthusiasts will appreciate the neck pain relief brought by stretching in the cat and cow poses. Start on all fours with your hands in line with your shoulders and your knees in line with your hips. Then tuck your pelvis and round your back as you draw your chin to your chest. Return to a neutral position and then lift your chin up and press your abdomen toward the floor. If you are wondering about that is cracking my neck bad and can increase neck pain.

Try these five stretching techniques for neck pain relief and talk to your Conyers chiropractor about additional stretches and exercises that can help you!