Workouts, sports, and even sitting at a desk all day can strain the neck, leading to pain and discomfort. While some conditions may require orthopedic surgery, non-invasive treatments often lead to better long-term outcomes. They should generally be the first defense against physical therapy for neck pain relief.

A skilled physical therapist can assist you in creating a suitable plan for chronic neck pain, described as pain that stays more than a few weeks. With a physical therapy plan tailored to your needs, you can safely gain strength and flexibility and lower your chance of developing a future neck injury.

Causes of Neck Pain 

As the neck carries the head's weight, it is vulnerable to injuries and conditions that can cause discomfort and limit mobility. Neck pain causes include:

  • Muscle strains
  • Worn joints
  • Nerve compression
  • Injuries
  • Diseases

Symptoms

Symptoms include:

  • Pain that's often deteriorated by holding the head in one place for a long time
  • Muscle tightness and spasms
  • Decreased ability to move the head
  • Headache

When to see a doctor

Seek quick care if extreme neck pain results from an injury,

Reach a health care provider if neck pain:

  • Is severe
  • Persists for several days without relief
  • Spreads down arms or legs
  • Comes with headache, numbness, weakness or tingling

5 Physical Therapy exercises your Physical Therapist might suggest. 

If you're suffering from neck pain and seeking relief, your physical therapist might suggest some exercises.

SHOULDER AND HEAD ROLLS

Before attempting other exercises, it is recommended to start with these stretches for a good warm-up. To perform a shoulder roll, keep your arms relaxed at your sides and lift and roll your shoulders while keeping your head upright. Take a brief pause between each roll—complete ten rolls forward and then ten rolls back.

Before you try a head roll:

  1. Stretch the neck.
  2. Assure your shoulder blades are comfortable and that your head is not tilted onward but sits directly over your neck.
  3. Start by dipping your chin slowly toward your chest and hold for several breaths (if you cannot drop your chin, or if it causes an increase in pain, stop and contact your doctor).
  4. Lift your head and tilt your left ear towards your left shoulder. Hold and then repeat on the right side. 
  5. Finally, tilt your head back and hold.

After stretching your neck, you can roll your head slowly in sections tucked in front or tilted back toward each side, five times each.

SEATED NECK STRETCH

This simple exercise can be performed even while sitting at your desk. Start by sitting upright in your chair with your feet balanced. Raise your right arm along your right side and put your left hand on your head. Tilt your head to the left while applying gentle pressure with your hand to intensify the stretch. Hold this position for 30 seconds and then repeat on the right side. This stretch targets the levator scapula muscles on the sides of your neck.

WALL PUSH-UP

This exercise helps strengthen your shoulders and support your neck muscles. It is less stressful than typical push-ups. To perform this exercise:

  1. Stand with your feet shoulder-width apart and place your hands on the wall just below shoulder level, leaving two to three feet of space in front of you.
  2. Begin with straight arms, and slowly bend your elbows to bring your body closer to the wall.
  3. Repeat this ten times for one or two sets.

AQUATIC EXERCISES

While high-impact sports can be challenging on the neck, low-impact sports like swimming, walking, or recumbent biking help you avoid strain. If you have neck pain, many physical therapists recommend hitting the pool for aerobic exercises to increase blood flow to the neck.

 Repeat the following on both sides:

  • Assuming a lunge position, raise both arms to shoulder height. While the right foot and hand are forward at noon, sweep the left hand back to 6 o'clock, following with the head and body. Repeat five times.
  • Keep the left hand sweeping to 6 o'clock, while the head moves only to 9 for five repetitions.
  • For the last set of five, the head remains at noon while the arm sweeps to 6 o'clock.

PRONE ROWS

This exercise is designed to strengthen the muscles that pull the shoulder blades together. To perform this exercise:

  1. Lie face-down on a bed or a similar surface, with your face in a corner and your arms hanging off each side.
  2. Aim for about 20 repetitions for one or two sets. If the exercise is too easy, add light weights to increase the intensity.

All in all 

In neck pain relief, Physical Therapists champion five critical exercises to alleviate discomfort and restore mobility. These exercises, meticulously curated by professionals, encompass crucial stretches. Each exercise serves a unique purpose, targeting specific muscles to enhance flexibility, strengthen support, and diminish tension in the neck region.

 By adhering to a tailored exercise regimen under the guidance of a Physical Therapist, individuals can foster gradual but substantial improvements, mitigating neck pain and fostering a path towards enhanced well-being and comfort.