Tips to help with Neck pain

 


Tips to help with Neck pain


If you are struggling with neck pain, you are not alone, neck pain is surprisingly common. There are many factors associated with an increased risk of neck pain: poor ergonomics, increased sedentary behaviors, genetics & previous injury.


  1. Heat therapy helps reduce muscular tension. Cold packs help reduce inflammation. 10 minutes x 2-3 times daily. 


  1. Do some neck mobility exercises, slow controlled movements. Try this exercise to help relax your tight neck & upper back muscles. Bring your shoulder blades back & down gently. 



  1. Stretches for our pecs, traps, sub occipital muscles help relief headaches & upper neck tension. Hold for 5-10 minutes, repeat 3-4 times daily. 


  1. Strengthening exercises are key to support your neck muscles & help reduce pain. Deep neck flexors muscles get long & weak with poor or prolonged posture. It is crucial to strength these muscles to help support your neck again. 


  1. Suitable pillow that offers neck support & will position your neck in neutral alignment during sleep. We recommend Sissel pillows.


  1. Raise your phone or iPad to eye level. Minimise phone time at night. Use a reading wedge pillow. Practice good ergonomics.

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