Is Physiotherapy Good For Neck Pain?

Is Physiotherapy Good For Neck Pain?

exercises can help office people stretch their neck issues

If you’re one of the millions of Canadians that suffer from neck pain, chances are that you are willing to do just about anything to free yourself from the agony. Neck pain is not just a nuisance — it can be such a force in your life that it can take over your day and affect your quality of life.

Fortunately, there are options for neck pain sufferers. Physiotherapy has been proven to help many individuals with neck pain by improving muscle flexibility and strength. Whether you can trace your pain back to an injury or its source is a mystery, physiotherapy can also help to increase the range of motion of your neck, as well as reduce pain and stiffness.

How Does Physiotherapy Alleviate Neck Pain?

Physiotherapy is an effective way to alleviate neck pain by targeting and strengthening painful areas as well as by offering preventative exercise that can keep your pain from recurring. Oftentimes, neck pain is chronic, meaning that it takes a dedicated treatment plan catered to the individual to help them manage their neck pain.

If you are new to physiotherapy, you can expect a series of exercises that will strengthen your neck muscles and vertebrae. Your physiotherapist will also likely watch you exercise to determine whether or not your posture needs correcting. Your physiotherapist will also be able to determine whether or not you are at risk of causing further injury by performing exercises.

Physiotherapy Services in Vancouver

MSKClinics can help you with physiotherapy services in Vancouver. However, if you are in-between appointments, there are some simple exercises that you can take part in at home. Here are four of our personal favourites.

Exercise 1: Simple Neck Turns

This exercise is great for beginners, or for individuals who find it difficult to find any mobility in their neck at all. To complete a simple neck turn, slowly turn your neck towards your left side and hold it there for 5 to 7 seconds. You will want to make sure that your jaw is level with your neckline, i.e. you are not looking up or down. Once the 5 to 7 seconds have passed, turn your neck towards your right side and hold it there as well. Repeat the exercise at least five times.

Exercise 2: Upper Trap Stretch

The upper trap stretch, or upper trapezius stretch, is another classic neck stretch that you can do at home. To perform this stretch, stand up (or sit up) tall. Put one hand on the flat of your back, and place the other hand on the opposite side of your head. Gently use the hand on your head to pull your head towards your shoulder.

You should feel a stretch, but it shouldn’t hurt. Be sure to hold the stretch from 30 to 60 seconds.

Exercise 3: Forward Neck Flexion

The forward neck flexion is an exercise that targets muscles in your neck as well as your upper back. It is an especially useful exercise for anyone whose neck pain may be a product of their computer or cell phone use.

To perform a forward neck flexion, relax your arms at your side. Ensure that your shoulder blades are positioned back and down. Then, slowly pull your chin towards your chest. Hold it in this position for up to 30 seconds. Repeat the exercise 4 to 5 times.

Exercise 4: Neck Retraction

This last exercise is an easy way to loosen up tight muscles and reduce pressure on your spine. To perform a neck retraction, you will use your fingers to gently guide your head back as far as it will possibly go. Again, you should feel a stretch here, but not pain. You can hold this position for up to 5 seconds, and repeat the exercise up to 10 times in one day.

Please come visit our MSK clinics in Greater Vancouver, if you have neck pain.