Relieving Neck Pain Caused By Stress – Part 1
We all know that stress can manifest itself into physical symptoms. From headaches and dizziness to an upset tummy, stress has a massive impact on our bodies. 😢 One symptom we find that stress often causes is neck pain.
When tension and stress build up in our neck, our muscles can start to feel tight and painful. This tension can even spread to your shoulders or cause nerve irritation.
There are two approaches to treating neck pain: immediate relief and long-term management. Short term treatments for neck pain include working directly on the neck, and heat, or ice 🧊 therapy. A longer-term approach includes doing things that ease your stress ☺ overall, leading to happier, healthier you. 🙌 Let’s look at some of these approaches.
Stretch It Out
Any amount of physical activity can help alleviate neck pain caused by stress. However, stretching our necks regularly can help loosen muscle tightness and expand our range of motion. 😁
Here are some stretches you can do regularly to treat and prevent neck pain:
The Back And Forward Tilt
Start with your head squarely over your shoulders and a straight back. Lower your chin towards your chest and hold this position for 30 seconds, then relax and slowly bring your chin back up by tilting it towards the ceiling. Hold this position for 10 seconds and return to the start position. (Do not extend your neck if you suffer with vertigo or dizziness as this can aggravate symptoms)
The Side Tilt
You can gently tilt your head towards your shoulder and try to touch it with your ear. This should be a gentle and smooth motion and you shouldn’t raise your shoulder. Hold this stretch for 10 seconds and return to normal. Repeat this on both sides.
The Side Rotation
Keep your head square above your shoulders and straighten your back. Slowly turn your head to one side until you feel a stretch in the side of your neck. Hold this position for 15 seconds and then slowly move your head to face forward again.
The Shoulder Roll
While standing, raise your shoulders up and move them in a circle in a backward motion. Do this five times.
It’s best to do these stretches slowly and for a few seconds to start with. Over time, you’ll be able to hold them for longer. Regardless of how long you hold these stretches, they will benefit you if you are struggling with neck pain.
Note: Always ensure you have had thorough examination and diagnosis before partaking in any exercises.
Take Time Out To Relax
Whether it’s yoga 🧘♀️, meditation, massage therapy 💆♂️, or even journaling ✍, set aside time every day to do something that relaxes you. This will help you manage stress in the long-term and prevent it from causing neck pain. 😍
For some people, this can be as simple as having a hot bath 🛀 or reading a good book 📖. The trick is to find a relaxing activity that works for you. Yoga and meditation may not be up your alley but writing down how you’re feeling, or some deep breathing exercises may help you. Once you’ve found what works for you, try to do it regularly to help you better manage stress so that it doesn’t turn into neck pain.
Chiropractic Care And Massage Therapy
Going for chiropractic care or massage therapy 💆♂️ can make a massive difference to how you manage stress and prevent neck pain as a result. 🙌
Chiropractors check your nerves, muscles, and joints to diagnose the underlying problem, and use gentle techniques to release nerves and joint tension.
Massage therapy works to relieve pain and tension in your muscles, including those in your neck. It also promotes relaxation and can help you manage stress in the long-term.
