How to Relieve Neck Pain and Tension

In the modern age of long work hours and constant screen time, neck pain and tension have become all too common for us. Developing from various sources, such as poor posture, relentless stress, or unintended injuries, these issues can significantly impact our quality of life. But what if I told you there are different things you can incorporate to help relieve this constant neck tension?

For those of us seeking relief, there are a multitude of tools and strategies that can be implemented at little to no cost. On top of that, making small changes throughout your day (I’m talking literal seconds or minutes) can add up in big ways. For those enduring the nagging persistence of chronic neck pain, there is a positive outlook and a light at the end of the tunnel. This post will review the common causes for neck pain and tension and ways to help combat that stubborn stiffness so you can live tension and pain free!

**This is not medical advice. Please consult your medical provider for more information.

Understanding the Causes of Neck Pain and Tension

Neck pain and tension are not strangers to many of us. At the heart of this discomfort lies several key culprits. Among these are poor posture, poor stress management, and poor movement coordination.

As you can see, there usually isn’t a mechanism of injury that comes with this. While injury can occur to the neck, repetitive strain is usually the main culprit. Poorly sustained postures place stress on certain areas more than others. Some muscles may be overly lengthened and others might be constantly “on.” This can create muscle imbalances over time, leading to unnecessary (and annoying) neck pain. Think of it like when you wake up with your neck hurting. Usually we chalk it up to sleeping wrong. You probably turned you head in a funny way and stayed there for a long period of time. The same thing goes for bad postures over time or staying in one posture for way too long. Remember, your best posture is always your next posture.

Another reason you may be experiencing neck pain or tension is because of a movement coordination issue. Now what is this? This is when you use the wrong muscles for a specific movement or tend to overuse a single muscle or group of muscles. This can also lead to muscle imbalances. Stress can also be a reason for increased neck pain and tension. Do you ever notice that when you feel stressed, you muscles may feel more tense, almost like you can’t relax them? Things like clenching our jaws or holding our shoulders up a little higher can come from times of increased stress and poor movement coordination. Whatever the reason for your neck pain and stiffness, you have to determine the root cause because finding this will allow you to then address it and fix it.

The Role of Posture

“Your best posture is always your next posture.“

What exactly does this mean? In the world of physical therapy, it’s common to hear, “What is the best posture?” There really is not one posture that is better than all the others.

Does certain alignment help with reducing your risk of injury, pain, and tension? Yes.

Should you be staying in this specific posture for long periods of time? No.

This is why we say, “your best posture is always your next posture.” Because staying in any one position for too long, whether with good and poor alignment, is not good for you. We want to be able to move fluidly from one position to the next. Movement is good for the body. It lubricates your joints, gets your blood circulating, and keeps your muscles active.

Now does this still mean we shouldn’t go over posture? Absolutely not. Posture plays a big role, especially with neck pain and tension. All I am saying is it is not the only thing you should be concerned with.

When working to ease neck pain, understanding and applying the principles of better posture emerge as a foundational strategy. The stress and tension harbored in our neck muscles often find their origins in our daily postural habits. Whether it’s the hunched back over a computer or the slouch while using a smartphone, each action invites discomfort and strain, especially over time.

Making the slightest of changes and becoming more aware of our postural habits can make a huge difference. The sooner you become aware of your tendencies, the easier it becomes to then correct those tendencies. This can help the tension you always feel in your shoulders and neck and even get rid of that chronic neck pain you’ve been dealing with. Remember, the journey to alleviating neck pain and tension will take some time, as it took time for it to even start. But it is something that can be addressed with small changes throughout our day.

Stress and Neck Tension

Stress manifests physically within our bodies, whether you are talking about physical, mental, or emotional stress. The physiological reactions to stress—a tightening of the muscles, a reduction in blood flow—serve as the groundwork for exacerbated neck pain. This scenario acts as a feedback loop, where stress amplifies neck tension, which in return, heightens the feeling of stress. It is a nasty and easy pattern to get sucked into. This tension can lead to chronic neck pain and headaches or migraines. It’s a cycle many of us know too well. But, by recognizing this connection, you’re taking the first step towards breaking the cycle.

The reason I bring up stress and it’s relation to neck pain is because it is part of the problem. If we do not address all of the problems, the pain and tension you experience in your neck will not go away. Stress relief and management will be an invaluable tool when addressing neck problems, as well as other pains you may be experiencing throughout the body. We will go more into details here, but ignoring the stress that compounds on a day-to-day basis cannot be left unaddressed. Stress management and self care can take you far if you work at it.

Effective Relief Strategies

Embracing a holistic approach to alleviate your neck pain and tension involves more than just quick fixes. It’s about incorporating a range of strategies that address both immediate relief and long-term wellness. Taking a holistic approach to managing neck pain is essential because of the sheer number of reasons pain in the neck manifests.

You can do physical therapy exercises all day long, but if you don’t retrain how you move, you’re going to keep repeating the same patterns over again. This might alleviate some of the pain, but it won’t fully disappear. And if you work on retraining how you move, but you don’t learn to manage stress when it shows up, you may have a tendency to notice flare ups in neck pain or migraines during times of stress. Paying attention to the patterns can be a very useful tool for understanding what triggers your neck pain and what you need to do to address it.

Physical Therapy and Exercises

Physical therapy can be a useful tool when dealing with neck pain. A skilled physical therapist can help identify key factors contributing to your neck pain and prescribe the right exercises to target the root of your discomfort. This encompasses neck pain, tension, and cervicogenic headaches.

Physical therapists can cover a multitude of topics to cover many avenues of treatment options. This includes:

• Stretches: focusing on gentle neck stretches that increase fluidity of movement, reduce stiffness, and improve range of motion.
• Strengthening exercises: strengthening the postural muscles around your neck and shoulders to provide better support to your cervical spine and overall posture, reducing the likelihood of chronic neck pain.
• Posture correction: correcting your posture, both at rest and during activities, to alleviate the strain on your overactive neck muscles and to help prevent other issues, like tech neck and carpal tunnel syndrome.
• Ergonomics training: learning how to set up your workspace ergonomically to minimize neck strain caused by prolonged sitting and computer use.

By integrating these strategies into your daily life, you not only address current discomfort but also take a proactive approach against future episodes of neck pain.

Creating an Ergonomic Workspace

While this may feel like a lot to consider, there are many different ways you can design your own workspace with simple things around your home. Start with this:

• Your computer screen should be directly in front of your line of sight or slightly below. This may mean you need to raise your computer screen by placing it on a riser or stacking some books underneath.

• Your shoulders should be relaxed and down at your side. Your elbows shoulder be flexed to a 90 degree angle and your wrists shoulder rest comfortably in either a neutral or slightly extended position. An ergonomic mouse may be beneficial for someone with wrist pain or if you are dealing with carpal tunnel.

• Your shoulder have a supportive back rest with your spine in neutral alignment. Try not to use a chair that causes you to hunch forward and round your back or one that excessively arches your lower back. Using a lumbar support pillow can sometimes aid in providing a little extra support and providing a bit more comfort.

• Your hips and knees should be flexed at 90 degree angles. This may mean raising or lowering your chair based on your height. For people who are shorter, you may need a small step or foot riser to have your legs comfortably supported.

• Remember…it is not just about where your neck is positioned. Your leg position will affect your hips. Your hips will affect your back position. And that will trickle its way up to affect your upper back and eventually your neck. Your stable base is important for the rest of your body!

Alternative Therapies

Massage therapy stands as a testament to the power of touch. Targeted work at the muscles and fascia work to enhance blood flow, ease tension, and relax your body and mind. While helping to reduce the tension in the muscles can help with pain alleviation, massage therapy also serves as a great stress reducer. Even as a physical therapist, I have started getting monthly massages for over a year now because not only does it feel amazing, it is one of the tools I use to help with my stress management. Highly recommend! And if getting massages on a regular basis is not in the budget for you, using tools like foam rollers, massage guns, or anything else you might have on hand can serve the same trick.

While I do not have any personal experience with acupuncture, I hear lots of great things from many of my patients, family members, and friends. (Nothing against acupuncture, I just have a severe phobia of needles). Acupuncture is a centuries-old technique that taps into your body’s natural pain relief mechanisms. Thin needles are placed at specific points in your body and aim to reduce tension, pain, and promote a sense of wellbeing.

Each of these therapies, with their unique approaches to treatment, provides a complement to traditional medical care. There are also other resources, tools, and therapies out there that may be beneficial for you, but are not listed here. Do your own research and find what works for you. Whether you’re seeking relief from acute discomfort or managing chronic pain, incorporating various approaches can be a pivotal step in your journey towards relief.

At-Home Remedies

Useful tools when dealing with neck pain and tension can be easy to come around. Heat is great for soothing achy muscles and alleviating tension. Starting the day or ending your night with a hot shower or bath can do wonders. Use a little essential oil spray or light a candle for ultimate relaxation vibes. Top off with a topical magnesium spray to help with muscle cramps and tension and to help you sleep at night.

A 3-5 minute facial massage to key muscles can relieve so much tension in your face that you never thought was there! This is great for tension headaches and helping to alleviate tension you may have in your neck and shoulders. It’s also an easy way to calm down after a long stressful day and wind down before getting into bed for the night. If you want to get my full facial massage routine, see this post here!

The Importance of Self Care and Stress Management

If you notice, most of these at-home remedies are centered around self care and stress relief. I am such a big advocate for taking care of yourself and managing stress levels because I have personal experience with this very topic. So many diseases and chronic pain come from long sustained low-level stresses every single day. Pair that with the crazy ups and downs of life that inevitably happen. Our days are so go, go, go that we don’t even have a moment to ourselves. Haven’t you heard the phrase, “how can you take care of others if you can’t take care of yourself?” Well, I truly believe in that. Please don’t forget about yourself too.

Taking small pockets of time each day to do something that fills your cup will go a very long way. I’m not saying you have to start doing a 2 hour morning and night routine like all the IG influencers do (although I’m not stopping you if you want to!). Start small. Habit stack. Find something that takes care of you, feels good, and is easy to manage. This will make it way easier to stick with it over time. Then, when you feel comfortable, add something else. Once you learn to start prioritizing yourself, you will see just how much it helps you in the end.

TL;DR

Neck pain and tension are often caused by poor posture, stress, and repetitive strain rather than acute injuries. Maintaining varied movements and avoiding prolonged static positions can alleviate discomfort. Physical therapy can offer effective strategies, including posture education, targeted exercises, and stress management techniques, to reduce pain and improve mobility. Remember, your best posture is your next posture—keep moving to keep your neck happy and healthy.