Quick Fixes: 5 Home Treatments to Safely Alleviate Neck Pain

The neck is a complicated area of the body.  Actually, in TCM (Traditional Chinese Medicine), ALL the meridians (14 of 'em) pass through your neck.  In the style of acupuncture we practice, we palpate the neck nearly at every visit to detect what may be going off-kilter in your body and (hopefully) correct it with the treatment.  

A "pain in the neck" is something commanding all your focus, when it's really the last thing you WANT to focus on.  Ideally, you don't FEEL your neck all the time.  It's there, holding your head up, but other than doing its functions, you shouldn't have to notice it all the time.  If you're constantly thinking about your neck, it's time to do something about it. 

I've had whiplash injuries in the past, and a job that requires me to look down at detailed things a lot, so neck pain and I go way back.  For me, pain and other health problems are chances to learn more about my body.  And I've learned a LOT about the neck that I'd like to share with you. 

Other than getting acupuncture and cupping (highly recommend regular treatment to address neck pain), here's what else helps.  

Neck Posture

Let's start with having good neck posture.  From a side angle, there's a nearly straight line continuing from the backs of the shoulders and upper back, into the neck.  

Even if you're doing something leaned forward, you want to keep that straight line.  

But, I know you're thinking, what about working at a desk or on a computer?  Same thing - 

Remember, to lean forward and keep that straight-spine line, you must engage your core!

Since a lot of posture is muscle memory, remember that it takes time to re-train your neck.  And the following exercises can help reinforce a healthier posture.

Neck Core

In Yogic teachings, there are 3 parts to your core.  One is the "regular core" that we're familiar with - it wraps around your waist.  The other is your "mula bandha" or the perineum / lower abs. 

The 3rd part is your neck!  

I like to remind myself of my neck core when I'm doing neck stretches.  Think of it like holding a small ball or lemon under your chin.  This prevents the chin from jutting out.  Just like holding in your "regular core" prevents your gut (or butt) from jutting out.  It holds everything in place.  

Neck Core Activation exercise. 

Try this.  Lay on your back, with your lower back TOUCHING THE FLOOR.  If this feels easy to you, you're probably not doing it right. :) 

Legs at a 90-degree angle.  Feet flexed.  Arms up (optional).  Gaze between your knees. 

Remember to not lift your neck too high up.  Focus more on lengthening the top of your head away from your tailbone.  Length, not height.  Your neck only lifts about 1/4 - 1/2" up from the floor.  In this photo, my head is a little too high, actually.  

Neck Stretches

There are LOTS of neck stretches you can do.  This one is easy and very safe.  Use your hands to pull your hair up and back.  This brings your neck into alignment. 

You can also do a neck stretch simply by standing against a wall.  Have the top part of your back (shoulder blades) touching the wall.  Now try to get the back of your head to touch as well.  Same idea. 

Neck Strengthening

I think this sounds crazy to some people.  Like you'll look like this afterward - 

But, no, it won't give you a "jacked" neck.  Some tips for strengthening your neck:

• only move on to this phase once any severe pain, acute injury, or post-operation sites are ready for it
• you MUST have good posture while strengthening or you'll risk making the problem worse
• start with simple resistance training.  I'll explain... --> 

There's the regular, old neck stretches we all remember from gym class.  Right?  Ear to the shoulder, nose to your chest, looking up, nose to the armpit, turn to one side, etc.  Instead of doing a "static" stretch, use one hand to gently apply pressure in the direction of the stretch, and instead of doing with the pressure, resist against it for a few seconds.  Then, let go.  Repeat 2-3 times for 2-3 breaths for each stretch.    

Neck Therapy

I don't travel without a foam roller, resistance band, and lacrosse ball.  Pain can ruin your vacation, so why even temp fate.  Plus, I know that staying on top of (even a small portion) my regular routine keeps the pain away.  

Using a lacrosse ball on top of the shoulders (the top of the trapezius muscle) either while laying on the floor or standing against a wall melts tension away.  

Do this while moving one arm around (the same side where the ball is) to start feeling some release.  

 Try 2 or 3 of these ideas and let me know how it goes!