Have you been spending too much time at the computer? Maybe you were reading and couldn’t put the book down until you finished. Lugging that enormous work bag on your commute to work can throw your whole upper back out of whack. Whatever the cause may be, now you have a stiff, achy neck and want the pain to go away as quickly as it came.
You could pop a few aspirin or ibuprofen over the course of a few days. But these medications can irritate your stomach and cause other long-term complications. Plus, the relief is short lived and you might need to take more than the recommended dosage. For neck pain relief, you don’t need to visit the rehabilitation center, you just need yoga-inspired exercises.
The first exercise is simple and serves to de-stress the muscles in the neck. Simply bend forward until your torso is almost parallel to the floor. Then, slowly release all of the muscles in your arms and neck. This move reverses the pressure that gravity places on the neck and shoulders. Taking the weight off this part of your body allows the muscles to relax.
Another move focuses on the neck only and is especially effective for the muscle aches you get from being at your desk all day. You can either stand or sit, but make sure your spine is straight and your head is facing forward. Slowly allow your chin to drop and hold this for two breaths. Then, look right for a two breath pause and back to center for another two breaths. Finally, repeat the move to the left side. When at work, you should try to do this stretch once every hour or so.
Finally, you might try a move that is reminiscent of the popular downward facing dog pose, but with a twist. You’ll actually be standing up for this exercise. Start by facing a wall about 2 feet away with your arms loosely at your sides. While leaning forward slightly, reach up with your hands as high as you can and place your palms on the wall. Then, as you walk your feet backwards, slide your palms down the wall until your torso is parallel to the ground. Raise your hips toward the ceiling and hold this pose for five deep breaths. This exercise strengthens your entire back, not just your neck.
Has it been a couple of days with these stretches and you’re still not experiencing any relief? Then, the problem might be more serious. You need to schedule a consultation at Pain Physicians NY today.