Approximately 10% of adults experience neck pain at some point . Causes of neck pain include arthritis, pinched nerves, and muscle or tendon strains. Most of these can be relieved with exercises to relieve neck pain.
Ways to relieve pain in the back of the neck There are many ways to relieve pain in the back of the neck, such as:
- Applying heat or cold to relieve symptoms
- Adjusting sitting or sleeping posture
- Exercise or physical exercise to stretch your muscles
- Use of pain relievers in some cases
- Massage the painful area to relax the muscles.
Sets of exercises to relieve neck pain
A set of postures to increase movement and relieve neck pain: The following neck exercises, each pose, do 5-15 repetitions โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที, 2-3 times a day.
- Bend and raise your head. Gently lower your head until your chin touches your chest. Then slowly raise it as much as possible (avoid raising your head in patients. With cervical spondylosis, and avoid bending your neck in patients with herniated cervical discs).
- Tilt left and right, face straight, slowly tilt left. Try to touch the left shoulder without lifting the shoulder back to the original position. Then slowly tilt right in the same manner.
- Turn your head left and right, turn your head slowly to the left, trying to keep your chin in line with your left shoulder. Then turn your head back and to the opposite side as well.
A set of exercises to strengthen the neck muscles: This set is to use your hands to resist the opposite movement and hold for 5-10 seconds, then rest. Do each position 5-10 times, 2-3 times a day.
- Make a gesture of bowing your neck, pressing your hand against your forehead to resist the attempt to bow your head. While keeping your neck in a straight position.
- Make a gesture of looking up, clasp your palms above the back of your head. And press forward while trying to look back, keeping your neck in a straight position.
- Tilt your neck, place your left hand on your head above your left ear to resist the attempt to tilt your head to the left. Place your right hand on your head above your right ear and do the same. Keeping your head in a straight position.
- Turn your face, use your left hand to push against your left ear while trying to turn your face to the left, then switch to the right side.
Movement therapy involves improving balance, posture, strength, and stretching. Can teach you exercises that you can do at home. Yoga and tai chi can also be helpful. The goal of exercise is to strengthen muscles and restore the ability to perform daily activities, as well as relieve pain. Physical movement can help reduce stress and anxiety.