I spent this past weekend combing for pretty rocks & agates on a beach in Brookings. While I did find a few nice treasures, the hours of looking down left me with a bit of a pain in the neck!
Many daily activities put our neck in a prolonged forward flexion (chin towards chest), a forward head posture (chin out away from mid-line) and our shoulder blades protracted (curving forward). Rock hunting, crafting, working at a computer & staring at our phones elongate & weaken muscle groups such as deep cervical (neck) flexors, cervical erectors and shoulder blade retractors and tighten.
While these muscles are weakened, other intricate musculature of the neck such as the suboccipitals (base of the skull) levator scapulae & scalenes (sides of the neck) & SCM (front of the neck) are shortened or tightened. The pecs are often affected as well.
All of this to illustrate the perfect storm that causes many of us so much discomfort, pain, range of motion restrictions, headaches & even numbness or tingling in the arms & hands. There are many massage techniques that can help to bring balance back to the neck & shoulder musculature and alleviate these symptoms.
While I am happy to book you a session with one of our talented Massage Therapists that utilize modalities such as trigger point therapy, deep tissue massage, neuromuscular techniques, range of motion exercises, cupping therapy and/or scar tissue mobilization, there are also many things that you can do at home to bring about relief and reduce that nagging pain in the neck.
Hydrotherapy for Neck Pain
Hydrotherapy in the body therapy world simply means applying ice or heat to an affected area.
When to Use Ice
In most cases of neck pain there is likely inflammation present. While heat often feels nice and is soothing & relaxing, in the long run it can actually exacerbate inflammation. In most cases, I recommend the application ice for neck pain & discomfort to reduce inflammation.
When to Use Heat
Occasionally I will recommend heat in cases of chronic stiffness or acute range of motion limitations (waking up with a “stiff neck”), as it can be helpful to bring blood flow and loosen tight muscles.
Contrast Hydrotherapy
Most people don’t love applying ice despite it’s benefits. If you prefer the comfort of heat, I recommend contrast hydrotherapy. Apply ice for 10-15 minutes followed by heat for 10-15 minutes. Continue to alternate for as long as desired but I generally recommend ending your cycle with ice.
Stretching for Neck Pain
Lengthening or stretching affected muscles and muscle groups involved in neck pain can help to reduce muscle tension, increase range of motion and let’s be honest, feels amazing! “Stretch” is one of my most favorite sensations. The muscle groups you want to target are the lateral (side) neck & the chest as these are generally shorted in modern posture.
For an effective chest stretch:
- Face a corner of a room or stand in a doorway. Place your forearms against each wall (or each door jamb) with your elbows slightly below shoulder level.
- Lean forward until you feel a stretch in your chest (pecs) under your collarbone.
- Hold for up to a minute.
- Respositioning your forearms higher or lower will target different fibers of the pec & shoulder girdle muscle.
For an effective lateral flexion neck stretch:
- Stand or sit so that your hips are square, shoulders are relaxed & chin in slightly tucked.
- Bend your neck so that your ear is reaching towards your shoulder but do not lift the shoulder.
- Hold for up to a minute
- Adjusting the position of your chin by tucking in & pointing out will target different fibers of the neck musculature.
- You may also increase this stretch over time by reaching up with the arm that you are leaning your head towards, placing your hand on side of your head over the ear and very gently pressing down.
Incorporating stretching into your daily routine or adopting a yoga practice can be an effective way to avoid neck discomfort & promote balance proactively.
Neck Muscle Activation
So we have stretched the shortened muscles, now it is time to activate the lengthened muscles. The following is a homework exercise that I often give to massage clients who’s treatment plan is focused towards neck pain or headache relief.
Posterior Cervical Muscle Activation Exercise:
- Lay on your back on a firm surface. A yoga mat on the floor is ideal. Lay on a couch with your head on the arm of the couch can work so long as you are able to cushion your upper back with pillows to maintain a natural spine position. A bed is generally too soft for the exercise.
- Gently press the back of your head down into the floor or couch arm, tucking your chin slightly
- While maintaining this downward pressure, slowly & gently rotate your head a quarter turn to the right, pause, and slowly rotate back to center and repeat to the left.
- Repeat this slow gentle rotation to each side 4-6 times 1-2 times a day.
Home Neck Massage
In a pinch or in between professional massage sessions, applying effective self massage or exchanging massage with a partner can absolutely do wonders to not only alleviate neck pain, but can foster a sense of empowerment at your ability to take your pain management & wellness into your own hands (pun intended).
Taking one of my Just Be Together partners massage upper body classes is a great way to learn neck, shoulder & upper back massage techniques as well as tips to save yours and your partners hands when giving massage. With these classes you are able to train your partner, best friend or sibling to give you YOUR ideal massage effectively at home.
You are also able to apply effective massage to yourself at home with a few tools and alterations. My favorite technique to effective neck self-massage utilizes tennis balls to apply pressure to targeted areas.
Tennis Ball Self Neck Massage:
- Stand against a wall or lay flat on the ground.
- Place one tennis ball at the base of the skull on the affected side of the neck, or place two tennis balls, one on either side of the spine.
- If standing against wall, gently move around to allow the pressure of the tennis ball(s) to shift back & forth, up & down.
- If laying, simply close your eyes and take a few deep breaths, allowing your neck to relax and stretch over the tennis ball.
- Re-position tennis ball(s) to lower portion of neck, at the junction of the neck and shoulder and/or the upper back between the shoulder blade & the spine. Repeat exercises for standing or laying, in the various affected muscle group areas for 5-10 minutes, 1-2 times per day.
There are many tools that you can use to accentuate your home massage practice whether solo or with a partner. Foam rollers, pressure point canes & cups are all affordable & effective accessories to help in alleviating neck pain.
Herbs & Oils to Alleviate Neck Pain
There are many topical analgesics on the market today but many are comprised of potentially harmful chemicals. To each their own and use what feels right to you. I however have a few natural products that I recommend.
Herbs
Arnica Montana is helpful herb in alleviating swelling & bruising and aiding in soft tissue damage repair found in acute injuries of the neck. There are several arnica containing creams, oils & ointments on the market but I personally love Wild Rose Herbs Bloom Muscle Rub. Arnica is also effective when taken internally.
Herbs such as Valerian root and passionflower as well as magnesium can be helpful at alleviating muscle tension & reducing neck pain when taken internally. Formula 303 is a botanical muscle relaxant that combines these ingredients to offer effective relief to neck pain. These are available in our online store and in the studio.
Essential Oils
Some essential oils can help to temporarily inhibit pain signals when used topically. Helichrysum, Peppermint, Clove, Copaiba and my personal favorite, Wintergreen are available as single undiluted essential oils, in essential oil blends such as Panaway or Deep Relief or Cool Azul or in creams & rubs containing these essential oils.
One of my absolute favorite essential oil topical analgesic creams is Cool Azul Pain Relief Cream. I trust the effectiveness of high quality essential products so much that I became a distributor for Young Living. I am happy to order any of these products for you.
When using any herb or essential oil application, be sure that it contains quality ingredients and is produced by a company of high integrity. Wild Rose Herbs & Herb Pharm are at the top of my list locally and Young Livings Seed to Seal Promise is unparalleled.
Bringing a Conclusion to Neck Pain
I trust that you will find these practical DIY home treatments for neck pain to be a tangible relief and a reminder that YOU are capable of advocating for your own healing. While I am always happy to book a massage session at the studio to work with you towards your pain management goals, I find that we bring about more lasting progress on my massage table, when you are empowered and encouraged to apply self-therapy at home as well.