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Catalyst Chiropractic Blog

Improve your neck pain on your own

By January 9, 2020February 16th, 2023No Comments

Hey Everyone! Below is a video and some info on how you can deal with upper back and neck discomfort all on your own! Check it out!

Neck pain

“Ughhhh, what a pain in the neck”. Did you know that neck pain is the 4th most common type of pain reported in the U.S.? Neck pain has a prevalence rate exceeding 30% among adults and of those 30%, nearly 50% of them will continue to experience some degree of chronic neck pain or frequent occurrences. Last statistic I’m going to throw at you…It is estimated that up to 70% of American adults will be affected by neck pain that interferes with activities of daily living at some point during their lives. Neck pain can be caused by a list of different things.

So… What do you do to prevent excruciating neck pain? Alternatively, what can you do to deal with pain if you can’t get to a chiropractor? The following 4 exercises/stretches are a great place to start. These exercises are safe for most of the population, however they are not for everyone. Please seek the opinion of a chiropractor, physical therapist, osteopath or medical doctor before beginning to do these activities.

DIY cervical traction

Here’s what you are going to do:

  1. Start by laying on the bed, on your back.
  2. Place yourself so the edge of your bed is at the top of your upper back, This will allow you to hang your head and neck off the edge.
  3. Hang out here for 3 minutes. Try to relax your muscles, and focus on your breathing.
  4. After 3 minutes, roll out sideways. DO NOT do a sit up as blood may leave your head too quickly causing you to feel dizzy, and black out temporarily.
  5. Go and “do life” for a little bit, then return.
  6. Repeat this process 2 more times. Don’t exceed 10 minutes as you can become pretty sore quickly from this activity.

Trap and levator stretch

Here’s what you are going to do:

  1. In a seated position, take your right hand over the top of your head so that you can reach the left side of your head.
  2. From there, pull lightly so that your right ear gets closer to your right shoulder.
  3. This will create a light stretch sensation in the muscles of the upper back and neck on the left side.
  4. Repeat this process for the other side.
  5. Then to stretch a different muscle, your going to do everything the same, except add two things:
    1. When your right ear is close to your right shoulder, now turn your head so that your chin gets close to your right shoulder.
    2. I now want you to pull diagonally (sideways and forward simultaneously).
  6. If this is confusing, check out the video for clarification.

Chin tucks

Here’s what you’re going to do:

  1. Stand with your back against a wall.
  2. Try to give yourself a double chin. Do this by slightly flexing only your head, not your neck.
  3. Once you have given yourself a double chin, try now to extend your head against the wall LIGHTLY for resistance.
  4. Hold for 5 seconds, and then relax
  5. Repeat that 9 more times.
    Disclaimer: You will look ridiculous.

Frozen 16 oz. water bottle

Here’s what you’re going to do:

  1. Start by getting a 16 oz. bottle of water… I prefer purified, but spring water is okay too. As long as the components of the bottle are liquid and freezable, it should work (this is a joke, for those of you that don’t know me). 16 oz. water bottle is ideal size.
  2. Pour out maybe 1 oz. of water and replace the cap.
  3. Freeze the water bottle
  4. When your neck feels achy, or you are having a headache, lay on you back on a flat and firm surface, like the floor.
  5. Place the water bottle under your neck so that the bottle is perpendicular to your spine.
  6. You may want to place a thin towel between the bottle and your neck.
  7. Lay here for 10-20 minutes, no more than 20 minutes.

For additional information, click here.

It is highly recommended that you consult a chiropractor, physician, or physical therapist before beginning any stretching or exercise regimen. The information in this post and video is not medical advice and should not be taken as such.