Plagued by neck pain that just won’t go away? With most people’s days spent at desk jobs or using their mobile phones and other devices, neck problems are more common than you’d imagine. Physical therapy for the neck can help to strengthen the neck and spine and treat the underlying problem.
A good physiotherapist will teach you how to prevent recurrent problems as well as show you ways to improve posture. The treatment may also use the application of heat or cold or even electrical stimulation to ease the pain. Physiotherapy for neck pain usually combines both active and passive treatments.
Active Physical Therapy for Neck Pain
These exercises are designed to help you use the neck muscles and strengthen the ones surrounding the neck as well. A graduated process slowly raises the workload on the neck over time to strengthen it gradually. Here are some of the popular exercises used in physiotherapy for neck pain:
- Neck strengthening exercises: When your upper back or neck muscles are weak, it causes the head to droop and results in added pressure on the cervical spine. By strengthening these muscles you can reduce the load on the cervical spine, bring your head to a neutral position, and ease neck pain. This will also help improve your posture. What to do: Chin tuck, wall pushups, prone rows, and the shoulder scapular squeeze.
- Neck stretches: Slouching with the shoulders and neck hunched for lengths of time can cause chest and neck muscles to shorten. These exercises help to stretch them back to reduce the neck pain.
What to do: Neck tilts, side to side neck tilts, and neck turns.
- Chest stretches: As described above, opening up chest muscles and stretching them can alleviate neck pain that is the result of poor posture.
- What to do: Doorway stretches, stretching your chest by holding your hands behind the head (bringing elbows back as far as you can comfortably go), and chest stretches with arms behind your back (trying to hold each alternate elbow or forearm with the other hand by turn).
- Core strengthening exercises: Having a strong core by working the muscles of your abdomen, buttocks, and back can go a long way in preventing neck pain. Remember to engage all your core muscles while doing these seemingly easy moves.
What to do: Weight-bearing exercises like tai chi, yoga, walking, or even dancing; Chair stands, single leg raises while seated, heel raises performed with the support of a chair, a front plank using a table for support, and standing side leg lifts.
Passive Physical Therapy for Neck Pain
These treatments for neck pain are administered by a physiotherapist and may include the use of heat packs, ice packs, massage, electrotherapy, ultrasound therapy, and more. Passive physical therapy is specifically aimed at bringing down swelling and alleviating pain.
Pain Relief Remedies for Neck and Shoulder Pain
Even the best physical therapy for neck pain can’t always help you avoid some bad spells. If your neck pain is hampering your daily life, immediate pain relief is available in the form of a good pain relief gel. Omnigel is an easily available pain relief remedy (sold in a gel as well as spray variants) that offers fast-acting relief from pain in the neck and shoulder. Simply apply Omnigel to the affected region to ease the pain as well as stiffness and inflammation. The pain relief gel is also helpful to those wanting to reduce the discomfort that might otherwise hold them back from doing the active physical therapy exercises recommended by a physiotherapist.
Remember, keep doing the exercises you’ve been prescribed and you should soon feel the pain ease as your muscles stretch and strengthen over time, restoring normal posture.
Omnigel is a diclofenac gel that is a proven remedy for all kinds of musculoskeletal pains including neck and shoulder pain, joint pain, arthritis, sore muscles, and more. Find out more about Omnigel.
