Some Exercises for Neck Pain
Neck exercises are a common part of all treatment plans for the neck. Neck exercise programs usually consist of aerobic exercises and strengthening and stretching exercises. These exercises help you get rid of the pain eventually allowing you to exercise normal movement.
In this article we focus on some important neck exercises that help you in getting rid of the problems with your posture and the essential precautions that you must take before you begin an extensive exercise program.
Neck Exercises Benefits
Before discussing the types of exercises out there, let’s discuss the potential benefits of exercising regularly.
The moment your chest, upper back and neck gets tight and your muscles weaken the extended shoulders can become rounded and the head moves forward. This poor posture puts additional pressure on the cervical spine, the intervertebral discs and the facet joints; it also affects the ligaments and the muscles of the body.
Poor posture of the body where the head moves too far forward can result in chronic neck pain that is followed by pain in the upper back, headache and pain in the shoulder blade. These exercise will help you in getting rid of the symptoms and prevent their formation again. Here are some exercises that can help you counter the problems of the neck.
These types of exercises are most commonly known as Cardio. The exercises are fueled by a steady intake of oxygen and are meant to ensure the heart rate and the levels of breathing are increased during the course of the workout. These exercises are designed to increase the blood flow to the soft tissues and the muscles of the upper back and the neck.
Additionally, after 30 minutes of the exercise, the body releases its natural painkillers to help in reducing the neck pain. These natural pain killers are called endorphins and they are helpful in various situations.
You can do aerobic exercises every day. Amongst the various options available is the use of treadmill, elliptical machine and a stationary bike. You can also use an arm bike for the upper body. People who are not used to aerobic conditioning can start their routine by going for a walk or a jog.
Stretching the Neck
The next thing that you can try is neck stretching. These exercises are designed to increase the flexibility and range of motion in the damaged cervical joints. This relieves you of the stiffness and the strain that followed the injury.
Generally medical experts and physicians advice patients to carry out these exercises every day, they also encourage some stretches during different times of the day.
Specific strengthening exercises help in maintaining the improved posture. These exercises help in preventing the return of flare-ups and pain and ensure the body is ready for all types of activities. Neck strengthening exercises should be followed with extreme caution and you should follow them every other day to ensure the muscles can repair themselves eventually.
Not only do these exercises help in providing relief to the neck they also prevent the recurrence of neck pain by ensuring a flexible and strong neck that can hold a better posture for the user.
How Can We Get the Most Out of Neck Exercises
Doctors recommend different exercises for pain in the neck depending on the intensity of the pain and the diagnosis. It is essential for the patients to discuss their condition with a specialist of cervical spine to decide the course of action. The specialist has experience in the conditions of the neck and can evaluate a strategy to create a customized plan for your recovery.
If your neck hurts too much you should consider seeing a doctor and carrying out regular neck exercises. You can also seek medication to cure the problem and reduce the pain so that it can start moving again. Here are some other tips that can help in alleviating the pain and ensuring the exercises become more comfortable.
- Before exercise don’t forget to apply a heating pad which can help in warming the stiff joint and muscles making it easier for you to stretch.
- Apply a cold pack to the area once you are done with the exercise reduces the inflammation present in the muscles and the joints.
Sometimes the pain after the exercise does not subside for ages. This can hamper your movement the next day and further strain the already tensed muscle and nerves. In such cases it is imperative to either discontinue the exercise or modify it for the better.
Seeking help from a medical professional will give you excess to all the right answers and ensure the problem is dealt with right away. The medical professional will ensure that the new recommended exercise does not hurt the neck in any way.
Here are some additional factors that you need to be aware of when beginning the exercises the doctor wants you to follow.
- While stretching and exercises are sometimes uncomfortable for the users, when they are performed as a treatment program for pain in the neck they should not cause or enhance the pain. As mentioned above you should refer to your doctor in cases where the exercise does not feel right.
- In some cases it is imperative to get the neck in the right position before beginning the exercise. In such cases it is essential to use over the counter medications or anti-inflammatories recommended by the doctor to reduce the pain.
Once you have managed the pain it is time for you to begin the physical therapy and start improving the condition of the neck with the help of regular exercise.
If these specific exercises do not help in reducing the pain in any way you should consult your doctor again. Sometimes neck pain indicates a more serious condition that requires a completely different program altogether. If the condition is as serious as cancer or meningitis then exercises will not have any effect over the disease.