Exercises for instant neck pain relief

Neck pain is a common condition that affects most of us. It ranges from a simple pain in the neck from sleeping in a bad position to arthritis of the neck and serious injuries. These simple stretches can be done at home and will help you relieve your pain instantly.

Instant Relief for neck pain at work | Mangattil Rajesh | Spine Surgeon London |

Common causes of Neck pain:

  • Neck Sprain
  • Whiplash Injury
  • Text Neck
  • Fractures
  • Disc Prolapse
  • Arthritis
  • Degenerate Disc
  • Cervical Stenosis

How long does Neck pain last?

We all have been in the situation where Neck pain upsets our work and lifestyle. Whatever be the cause of your neck pain, it usually settles in about 2 to 3 days. Current evidence suggests that moving your neck gradually during an episode of pain really helps your muscles to recover faster. There are simple exercises  that you can do in the comfort of your own home.

Take necessary medications that will help you do these stretches and exercises as it helps to relax your muscles and relieve you of the pain.

5 Simple Exercises:

Sometimes you will hear some popping and cracking noises in your neck when you do these exercises. These are gases that are escaping from the tissues and joints of your neck. Don’t worry! – these are harmless and most people feel them.

1) Forward Bend:

Instant relief of neck pain - Forward Bend | Mangattil Rajesh | Spine Surgeon London |

First sit in a quiet place in a very relaxed position. Look straight ahead and bring your head forward so that your chin touches your chest. Feel the stretch on your muscles, ligaments and tissues at the back of your neck. Do this very slowly and hold your head in position that your eyes are looking to your toes.

Hold this stretch for at least 5 to 10 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax. Your Neck pain will feel a lot better.

Repeat these exercises 5 times. Stop at any point of pain

2) Backward Bend:

Instant relief of neck pain - Backward Bend | Mangattil Rajesh | Spine Surgeon London

In a quiet place and in a very relaxed position, gently drop your neck backwards by looking up. Look as far up as you can see. Feel the stretch on your muscles, ligaments and tissues at the front of your neck. Do this very slowly and hold your head in position that your eyes are looking up to the ceiling.

Hold this stretch for at least 5 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax.

Repeat these exercises 5 times. Stop at any point of pain

3) Side to Side Bend:

Instant relief of neck pain - Side to Side Bend | Mangattil Rajesh | Spine Surgeon London |

Bend to the Right side:

In a very relaxed position, gently bend your neck to the right side so that your right ear touches the your right shoulder. Feel the stretch on your muscles, ligaments and tissues at the other side of your neck. Do this very slowly and hold your head in that position.

Hold this stretch for at least 5 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax.

Bend to Left Side:

Now gently bend your neck to the left side so that your left ear touches the your left shoulder. Feel the stretch on your muscles, ligaments and tissues at the other side of your neck. Do this very slowly and hold your head in that position.

Hold this stretch for at least 5 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax.

Repeat these exercises 5 times each side. Stop at any point of pain

4) Side to Side Turn:

Instant relief of neck pain - Side to Side Turn | Mangattil Rajesh | Spine Surgeon London

Turn to Right Side:

Sit in a very relaxed position, gently turn your neck to the right side as far as you can without pain. It does not matter if you’re not able to turn your head fully. With more stretches in a few days, you will be able to turn your neck fully. Feel the stretch on your muscles, ligaments and tissues at the other side of your neck. Do this very slowly and hold your head in that position.

Hold this stretch for at least 5 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax.

Turn to left side:

Now gently turn your neck to the other side (left) side as far as you can without pain. Feel the stretch on your muscles, ligaments and tissues of your neck. Do this very slowly and hold your head in that position.

Hold this stretch for at least 5 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax. Your Neck pain will feel a lot better.

Repeat these exercises 5 times each side. Stop at any point of pain

5) Roll your Neck:

Instant relief of neck pain - Roll your Neck | Mangattil Rajesh | Spine Surgeon London |

Roll neck to your right side

Sit in a very relaxed position, gently roll your head down over the right shoulder, look down and roll your neck up further over to your left shoulder. Look up as far as you can without pain. It does not matter if you’re not able to roll your head fully. With more stretches in a few days, you will be able to roll your head fully. Feel the stretch on your muscles, ligaments and tissues of your neck. Do this very slowly.

Roll one full circle and bring your head back gently to look straight ahead and relax.

Roll neck to your left side:

Sit in a very relaxed position, gently roll your head down over the left shoulder, look down and roll your neck up further over to your right shoulder. Look up as far as you can without pain. It does not matter if you’re not able to roll your head fully. With more stretches in a few days, you will be able to roll your head fully. Feel the stretch on your muscles, ligaments and tissues of your neck. Do this very slowly.

Roll one full circle and bring your head back gently to look straight ahead and relax. Your Neck pain will feel a lot better.

Repeat these rolls 5 times each way. Stop at any point of pain

6) Pull your Neck back and hold:

Instant relief of neck pain - Pull back your Neck and hold | Mangattil Rajesh | Spine Surgeon

Sit in a very relaxed position with your back resting on a wall. Your head is away from the wall. Now bring your back of your head to touch the wall. Hold the back of the head against the wall for five seconds. This position aligns the head to your shoulders. It is very good for improving your posture. Feel the stretch on your muscles, ligaments and tissues of your neck. Do this very slowly.

Relax and bring your head back to the original position. It does not matter if you’re not able to do this. With more stretches in a few days, you will be able to bring back your head fully to the wall.

Repeat these rolls 5 times. Stop at any point of pain

Exercises for instant neck pain relief | Mangattil Rajesh | Spine Surgeon London