At Solutions Physical Therapy & Sports Medicine, we see a lot of people who want to stop neck pain. Neck pain is a big problem and it can really make your life miserable. Every day things like sleeping, computer work, driving and watching tv can be painful. It can often lead to headaches as well.
Computer work and prolonged cell phone use are often some big culprits of neck pain. The prolonged positions and bad postures that often occur cause increased muscle tension in some muscles and weakness in others. When this happens, the muscles get overworked and cause pain.
The good news is there are simple exercises you can do to strengthen the weak muscles, correct your posture and get out of pain. Here are 2 easy exercises you can do to stop neck pain.
Chin Tuck with Head lift
This exercise help increase the strength and endurance of some key neck muscles. Research has shown that these muscles often don’t work well in people with neck pain and headaches.
You don’t need to lie on a fancy table like this video shows. You can do this lying on your bed or on the floor.
Tuck your chin into your neck, lift your head just 1 inch off the floor. Hold for 5 seconds and then lower it back down.
The most important part is to keep your chin tucked into your neck the entire way through the lift, hold, and lower.
Start with 2 sets of 10 every other day. As it gets easier, increase the hold time to 10 seconds.
Tall Kneeling Trunk Rotation
This a great exercise to do to break up your day if you are sitting at a computer for work. It can help to get your upper back moving again as well as turn on some of the upper back muscles that shut off when you sit for awhile.
To do this exercise correctly, keep your hips pushed forward and your chest opened up the entire time you are turning your trunk.
You should feel this working in your butt muscles and upper back.
Turn as far as you can and hold that position for 5 seconds, then repeat to the opposite side. Do 10-15 reps to each side.
None of the exercises above should make you hurt more.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, our physical therapists are experts at treating neck pain and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here to request and appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t have a plan to stop neck pain?
- You can’t sleep because your neck hurts
- You develop headaches that limit every aspect of your life
- You get out of shape and are more likely to get other diseases and injuries
But WITH a plan to stop neck pain you can live the life you want again.
The exercises above are a great way to get started. They don’t require a lot of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stop neck pain and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
