7 Effective Exercises to Get Rid of Neck Pain

Neck and back pain is one of the most common issues. It is the same in men, women and even youngsters. Our daily routine may only be kind to our necks sometimes. At some point in life, we are all familiar with the pain we get when we hold the phone between our shoulders and our ear. In the 20th century, there will be hardly a person who has not experienced using laptops or desktops. After some time using the keyboard and mice, our shoulders strain.

Neck pain does not start at once, but it happens when your muscles are getting pressure regularly for some time. It also occurs due to the disc problem, so you should never take the neck pain lightly and consult a physician or doctor for neck pain treatment.

You should know the common reasons for neck pain to avoid them and live an active life without neck pain.

Bad Posture:

The top of the reasons is bad posture. Chances are high that even right now while reading this article, your posture may need to be corrected. People sit straight in the start and slowly start lying down on the seat or sofa. Or if you are using a laptop in your bed, your will be leaning back or bending down a lot. In all of these cases, your beck is bending and facing a lot of pressure. Our joints and muscles start getting strained after staying in the same position for some time. Not only about the laptop, but most of us also spend a lot of time on mobile phones, and our neck is always bent. Many people make a habit of reading in bed, and this is another reason for pain.

Osteoporosis:

It is the medical term for your bones that are weakening and can be broken easily. It is not like your neck will be broken if you move it, but in this condition, your neck gets weak and gets tired easily.

Worn Joints:

Like other body bones, neck bones also wear with age and due to wear and tear activities. Our neck consists of several bones and joints. They sometimes get affected due to bad posture and routine. Muscles are attached to the bones, and when bones and joints are not in good condition, it will pain your neck and movements.

Some Common Exercises for Relieving Neck Pain:

We cover exercises for your neck that are easy and effective and that you can do while at work.

Bend Neck on Sides:

The first and easiest stretch that you do more often without knowing it, but we will tell you the right way to do it. Sit straight in your seat, and bend your neck towards your right shoulder. Bring it close to your shoulder as much as you can easily. Hold it there for 3-5 seconds. This will stretch the left muscles of your neck. You must feel the stretch or bend it more. Now bring it back to its normal position.

Now bend towards the left for 3-5 seconds and feel the stretch in your right shoulder. Please do not do it harder or for longer reps. Else, it will tire your neck more. 

Similarly, stand straight and look at your feet for a few seconds to stretch your neck and back muscles and slowly make them normal. Now, look at the sky to stretch the inner muscles of the neck. Repeat the stretches 2 to 3 times.

Side Rotations:

Sit or stand in a proper posture. Now turn your neck clockwise straight to look over your right shoulder. Slowly bring it to be normal and turn it anticlockwise to the left shoulder to look over the left shoulder. Repeat it 2 to 3 times. Take your time with this. It can help to prevent pain from neck pain exercises.

Shrug Rolls:

Bring your head and shoulders in a neutral position. Now lift your shoulders and make a shrug motion. Move them in rotation with your shoulder blades squeezing and then releasing without your neck or head moving.

Bends:

Other than neck bends, you should also stretch and bend your spine. Stand straight and open your legs a little. Hold your hands up in the air and lean towards the left or right knee simultaneously. Repeat this three times without bending the neck.