5 Neck Stretches to Relieve Pain from a Neurosurgeon

Whether you’re stressed or injured, dealing with constant neck pain can make it difficult to perform daily tasks and significantly reduce your quality of life. Neck pain affects 10-20% of adults and has a variety of potential causes. This type of pain is also called cervicalgia, which refers to the pain associated with your cervical spine. Along with working with a spine specialist to determine the root cause of your neck pain, there are plenty of stretches and practices you can do at home to help relieve this pain.

What Causes Neck Pain?

Neck pain is commonly caused by traumatic injuries, muscle strain, improper ergonomics, and stress. It can also be caused by strain from a physically demanding occupation or sports injury. In some cases, neck pain may be the result of a herniated disc, degenerative disc disease, spinal stenosis, or arthritis. It is very important to consult a spine specialist to learn more about your neck pain if it is persistent and hinders your daily activities.

Neck pain can present itself as a persistent ache, stabbing pain near the cervical area, and shooting pain that travels from your neck to shoulders. Neck pain can also present itself through constant headaches, stiffness, numbness in your arms, and low range of motion in your cervical area. The type of neck pain one might experience includes axial neck pain, which is felt in one’s neck, and radicular neck pain, which is pain that radiates to one’s arms and shoulders. This pain can be considered acute, which is more short-term, or chronic, which is when the pain persists for more than three months.  

Best Stretches for Neck Pain

Stretching can be extremely beneficial for those experiencing neck pain as it alleviates the pressure and tension that builds up in the muscles surrounding the neck. It can also improve blood circulation in the muscles and joints, which further relieves tension in the neck. Regularly stretching and relieving this tension also promotes healing. It also enhances the spine’s natural range of motion by improving flexibility. Here are some stretches that can help relieve pain in the neck and upper back area: 

Neck Side Tilts

• Slowly tilt your head towards one shoulder, bringing your ear towards it. 
• Hold for 15-30 seconds, then switch sides.

Neck Rotation

• Slowly turn your head to one side, bringing your chin towards your shoulder. 
• Hold for 15-30 seconds, then switch sides.

Chin Tucks

• Tuck your chin towards your chest without tilting your head forward. 
• Hold for 5 seconds, then release.

Scalene Stretch

• Tilt your head towards one side and rotate your head slightly towards the opposite side. Use your hand to gently pull your head deeper into the stretch. 
• Hold for 15-30 seconds, then switch sides.

Sitting Forward Bend

• Sit in a chair with your feet flat on the floor. Gently lean forward with your chest towards your knees and let your head hang down. 
• Hold for 15-30 seconds.

When doing these stretches, it is important to take deep breaths and hold these stretches to promote flexibility. It is also important to practice good posture when doing these stretches and throughout the day. Incorporating stretching and other flexibility exercises like yoga to your daily routine has been shown to significantly alleviate pain levels and quality of life. Neck pain can stem from various underlying causes, making it crucial to consult a spine specialist if your discomfort persists and interferes with daily activities. Typically patients can get relief from these symptoms through stretching, anti-inflammatory medication, and spine-specialized physical therapy. However, neck pain could also be a symptom of more serious neck conditions which may require surgery. Contact a spine specialist to be evaluated and determine the appropriate treatment for your specific neck condition.