Neck Exercises for Neck Pain


Whether you are a student or an office goer, almost everyone suffers from occasional neck pain and stiff neck. From bad sleeping posture, long hours of sitting or staying glued to your smartphone, the reasons can be endless.
Neck Exercise


Constant neck pain and stiffness can become a hindrance in your daily life.

Some of the other common causes of pain in the neck include:
1. Mental health issues and stress

2. Prolonged poor postures

3. Muscle spasm

Neck exercises for neck pain

Neck pain can either be acute (for a short duration of time) or chronic (long-lasting). When you are battling a severe pain in the neck, a doctor or a trained medical professional will often advise a series of neck exercises to get rid of the nagging pain.

Physiotherapy is often cited as one of the most successful ways to treat chronic neck pain. It can not only help you manage the symptoms in a better manner but can also help in improving the flexibility and strength of neck muscles. To help the muscles recover quickly, here are some simple physiotherapy exercises that you can do from the comfort of your home.

1. Turn your neck

Slowly turn your neck towards one side and hold the posture for 5-7 seconds.

Ensure that your jaw is at the same height throughout.

Gently turn your neck to the other side and hold for 5-7 seconds.

Repeat the exercise 5 times.

2. Neck tilt

It is one of the simplest exercises to get rid of neck pain. Simply tilt your neck downwards and touch your chin to the chest.

Hold the pose for atleast 5 seconds. Return to the original position.

Repeat the exercise 5 times.

3. Side tilt

Tilt your neck sideways (towards your shoulders) and hold the position for 5 seconds.

Return your head to the centre.

Tilt your neck to the other side and hold the posture for 5 seconds.

Repeat the exercise atleast 5 times on each side.

4. Shoulder extension

Straighten up your body and make sure your posture is perfect. Push your neck forward and pull your shoulders together in alignment. Hold the position for 5 seconds and feel the stretch on your neck muscles. Gently return to your original position.


Repeat the exercise 5 times.


The bottom line

Do remember that if your neck pain does not go away even after a month or two, it is important to consult a licensed physiotherapist to get to the root of the problem. On average, your neck pain should get better within 2-4 weeks. It is also important to make preventive lifestyle changes, including proper postures and keeping your smartphone on an eye-level to prevent further pain.


Disclaimer: The views expressed in this article should not be considered as a substitute for a physician's advice. Please consult your treating physician for more details.

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