Imagine waking up with a painful neck one morning, it will be challenging to understand the root cause of the problem and certainly, it didn’t start overnight. Typically, it may take many years to develop neck pain. Your neck comprises of multiple small vertebrae, and it’s subject to the same tension as your spinal column. Since spine takes a massive weight on a routine basis and that often results in weakening muscles, arthritis, and worsening disc disease. With the passage of time, the consistent load ends up with neck pain. However, there are certain measures you can always take to avoid sore neck and here we have listed some of the major ones.
Neck Turn: Side-to-Side Head Spin
This workout stretches and strengthens your neck muscles. All you have to do is rotate your chin in the direction of the right shoulder and hold it for at least 20 seconds. You may want to use your hand for an enhanced stretch. Relief and bring your head back to the midpoint and rotate it to the left. Repeat this exercise for 3-5 times on every side.
Chin Tuck Stretch
There are primarily two ways to perform this stretch. The foremost way is to sit up straight and ensure your ears lie parallel to your shoulders. The other way includes moving your head in a regressive manner and repeatedly tuck your chin. Hold this position for at least 5 seconds and then release. You will feel a stretch that you need to repeat 10 times a day.
Neckroll provides a steady release to your neck. This is an effective exercise to do in the morning or just before bedtime. For this, you need to sit in a relaxed position, though make sure to sit up tall. Inhale and move your neck in the right direction. Afterward, exhale and move it down towards your chest, to the left and then back. Do this exercise slowly and repeat it for at least three times on every side.
The aerobic workout can be continued with an increased breathing level and heart rates such as swimming and brisk walking. Not only this exercise improves blood circulation throughout your body but also release endorphins which helps in minimizing pain. You can perform light to moderate aerobics regularly. However, intense aerobic exercises may need at least one-day recovery between workout sessions.
Other Ways to Prevent Neck Pain
Carrying your head in the right way is important to put an appropriate amount of weight on your neck and avoid any pains. You can look up to the following pointers to prevent neck pain.
Avoid Leading with Your Chin
Make sure to evade the tendency to push your head forward when you are walking or doing any other activity such as watching television.
Raise Your Work Level
Increasing the level of your laptop or smartphone to an eye level can significantly reduce pressure on your spine. You may prefer a reading stand or a modifiable desk where you can adjust your monitor, laptop or chair, etc.
When you are involved in a project that requires your complete attention, you may get into an inappropriate body posture. For this, you can set an alarm or reminder to retell you that you need to walk around or readjust your posture at least once in an hour or two.
Check Your Chair
If you are adopting a right body posture and perform regular exercises to reduce neck pain, however, you are still suffering, it is more likely that you have an uncomfortable chair. The best way is to find the right chair that is suitable for your working surface.
Long-term Strategies to Prevent Neck Injury
Maintaining your strength should be your foremost priority that largely depends on the power of the muscles of your stomach, back, and buttocks to prevent sore neck. If these muscles are not strong, your neck muscles will suffer and you might suffer from a neck injury. As soon as you strengthen your core muscles, your overall body strength will get better. Also, we suggest you adopt measures to prevent osteoporosis. Vertebral compression fractures have become relatively common that contributes to neck pain. You can consider the following strategies to prevent neck pain in the long term.
- Do exercise regularly such as walk, dance, cycling, etc.
- Consult a doctor to have a bone density examination
- Make sure to consume an appropriate amount of dietary calcium and vitamin D on a regular basis
Poor body posture is a common cause of consistent neck soreness and stiffness. Therefore, daily neck stretches and exercises are suggested for better posture and minimize the risk of neck pain. When performed many times throughout the day, the above-listed stretches and tips for the neck will probably bring you more relief.