Neck Pain Exercises

How Can Neck Pain Exercises Be Helpful for Pain Relief?

If you face stiffness and pain in your neck, then congratulations, you are not alone. Neck Pain is common among today's population, regardless of age, gender or work they do. Constant pain and stiffness in your neck area can be a hindrance to your daily life routine, and hence it is advised to take care of it soon before the pain worsens.
Generally, few self-care measures such as OTC medicines, heating compress or ice packs are enough to take care of the pain.
While all these pointers are well known amongst people, one lesser known, yet effective way is through performing neck pain exercises. Besides, we will be discussing all there is to neck pain relief exercises.

Why does your neck pain?

There are a lot of reasons why your neck is aching. However, the most common causes are- Osteoarthritis (), herniated discs (Injury of the spine), a pinched nerve (nerves getting compressed by surrounding tissues), stress, sprain, poor posture, tumour and other health conditions.
Apart from these, a person’s lifestyle habits can also affect the situation of one's neck.
Besides Poor posture, slouching, sitting for long hours on an uncomfortable or wrong chair, being overweight, or incorrect sleeping patterns, all can contribute to neck pain.

Are there any solutions for Neck Pain?

Neck pain is usually very common, and there is nothing to be afraid of because mainly tense muscles are the reason behind such pain. With appropriate home remedies and correct products, easing neck pain isn't that difficult.
Regardless of the cause of your pain, stretching and strengthening exercises can be quite beneficial in the recovery process.

How can exercises be helpful for neck pain?

neck pain

Neck pain exercises are considered to be one of the successful ways to get help with the nagging pain. They not only help to manage pain effectively and quickly but also helps in improving the flexibility, strength and range of motion of the neck muscles.
Exercises for neck pain relief don't need to be complicated

Which neck pain exercises can be beneficial?

Exercises can play an important role in easing pain. Moreover, a few simple exercises which can be performed from the comfort of your home can show great results for neck pain.
This includes-

• Slowly turn your head towards one side and hold it in the same position for 5-7 seconds. Then do it the same way on the other side. Repeat it 5 times
• Tilt your neck downwards, and make sure to touch your chin to your chest. Hold it at the same place for 5 seconds then return to the original position. Do it 5 times.
• Tilt your neck towards your shoulders. Hold it for 5 seconds then return to your original position. Repeat 5 times each on both the sides
• Hold your body straight while pushing your chin forward, stretching your throat. Hold the position for 5 seconds and then gently return to your original position. Repeat it 5 times.

Points to take care of while performing Neck pain exercises

Neck pain exercises

Usually, neck pain is not that serious and can go away with a few days of care and exercise. But don't stop exercising completely, even if the pain leaves. Also, if any of the exercises cause extreme pain or weakness in your hands or arms, pause right away, and consult a doctor.

Other ways for neck pain relief

Apart from using pain relievers and performing exercises, you can also try out an orthopaedic cervical pillow for neck pain as it will not just give your neck relief from pain but will also support it so that you can sleep properly at night. A lot of options are available for neck pillows and one such is the Dr. Ortho's Orthopaedic cervical pillow for neck pain. It has been designed using memory foam for providing a comfortable pain-relieving experience. Moreover, pain and stiffness also help to ease fatigue & maintain proper sleeping posture.

Remember, neck Pain usually goes away within a few weeks and if it doesn't then kindly consult a specialist.


Q. How can I relieve the pain in my neck?

Ans. There are a bunch of different options that you can opt from for neck pain relief, such as massage using a pain relief oil, over-the-counter medications, using a hot compress or even a gel ice pack. However, the best way would be to use an Orthopaedic cervical pillow.

Q. Is heat or ice helpful for neck pain?

Ans. Both need to be used simultaneously for better pain relief. For the first 24 to 48 hours, when the swelling is maximum, using an ice pack will reduce swelling. After that, using a heat pack will loosen muscles and improve stiffness,

Q. What is the most common cause of neck pain?

Ans. The most common causes of neck pain include-
• Poor posture
• Pinched nerve
• Herniated disc
• Osteoarthritis
• Sprain or Strain

Q. Can I massage a stiff neck?

Ans. Massage therapy is a great way of getting relief from all kinds of pain, including neck pain as massaging help in easing the tightness in muscles. The pressure applied while massaging helps release tension and pain.

Q. What kind of pillow is best for neck pain?

Ans. An orthopaedically designed cervical pillow, like the one by Dr. Ortho, works the best for neck pain. Its unique design, skin-friendly outer covering and memory foam come together to give its user the best pain relief and comfortable sleeping experience.