Introduction to neck pain physiotherapy exercises :
Neck pain is a common problem that affects both young and old people. Neck pain appears as intense pain at a specific point, difficulty in moving the head, pain spreading to the shoulder, arm, and upper back , and a burning or tingling sensation in the neck. This discomfort interferes with our daily lives, leaving us with no other choice but to take painkillers. However, these only provide temporary relief—they don’t address the root cause of pain. Before diving into neck pain physiotherapy exercises, we must first understand some major causes of neck pain.
Causes for neck pain:
Neck pain arises from various reasons, ranging from muscle strain to medical conditions. These are some of them:
Poor posture, including prolonged use of a computer or mobile device and sleeping in awkward positions, affects the alignment of neck muscles and ligaments, often resulting in neck pain.
Whiplash is a sudden, forceful back-and-forth movement of the head (like in a car accident) that affects the neck muscles.
Arthritis, most common in older adults, affects the joints, causing muscle stiffness and reducing the range of motion.
A herniated disc occurs when a bulging disc compresses nerves, causing pain, numbness, and weakness in both the arm and hand.
Pinched nerves occur when nerves are compressed by herniated discs, bone spurs, or inflamed tissue, leading to neck pain as well as numbness and tingling in both arms and hands.
Physiotherapy Exercises for Neck Pain
To lower neck pain and also strengthen neck muscles, our team has listed some effective neck pain physiotherapy exercises that can be performed at home with minimal effort.
Neck Rotation: Gently turn your head to look over one shoulder, hold for 3-5 seconds, and then repeat the same on the other side. Do this exercise 6-8 times on each side.
Neck Tilts (Lateral Flexion):- Face straight and slowly tilt your head towards one shoulder as if you are trying to touch your ear to your shoulder (Note: you don’t have to touch your shoulder, just tilt it until it feels comfortable); hold for 2-3 sec, and then repeat on the other side. Do this exercise 6-8 times on each side.
Neck Flexion and Extension:- Sit straight and face front, lower your chin towards your chest, hold for 2-3 seconds , then lift your head back, facing front, and look slightly upward in a controlled manner; hold this position for 2-3 seconds. Do this exercise 6-8 times on each side.
Isometric Exercise:- Gently contract your neck muscle by placing one hand on your forehead and gently pushing your head forward while resisting the motion with that hand. Repeat this exercise in different directions by placing your hand on the forehead, back of the head, and sides of the head and gently pushing the head against the resistance of your hand. Do this exercise 2-3 times on each side.
Important Point:
These are some important points one should take care of before performing recommended neck pain physiotherapy exercises.
- Listen to your body and never push through pain. Exercise should feel like a gentle stretch, not sharp or increasing pain.
- Before performing the exercise, ensure you sit up straight, tuck your chin forward, and position your arm alongside your body.
- Perform movements slowly and smoothly. Avoid rapid and jerky movements.
- Avoid the activities that are hurting your neck, and rest when you feel discomfort in your neck.
- Don’t overdo these exercises; choose a time and perform these exercises as recommended.
After a week or at the end of the second week, you can observe the results of these neck pain physiotherapy exercises. If you don’t feel any improvement, you should check yourself with an orthopedic doctor, and you can consult us to book neck pain physiotherapy treatment at home.