In this article, you will discover the best exercises to relieve pain in the cervical spine and improve your quality of life.
When can pain be relieved with exercise?
Exercises can work to relieve cervical spine pain when the pain is caused by poor posture, lack of physical activity, or muscle strains in the neck. They can also be useful for people who suffer from chronic neck pain, although it is important to keep in mind that exercise should be carried out carefully and under medical supervision in this type of situation.
In cases where neck pain is caused by an underlying medical problem, such as a herniated disc or a more serious injury to the cervical vertebrae, it is essential to have the right medical treatment before starting any exercise program to avoid worsening the injury.
What you need to know before you start When to stop?
Although exercises to relieve neck pain are helpful for most people. In some specific cases, it is necessary to obtain the guidance of a medical professional or physiotherapist before starting the practice, in order to avoid additional injuries that could appear due to the underlying cause of the pain.
Before establishing an exercise routine to relieve cervical spine pain, it’s important to know when to stop. In this sense, if you feel sharp, stabbing and constant pain, if you limp when walking, if the pain lasts more than 2 hours after exercise or if the pain or inflammation does not improve with rest, medicines or hot or cold compresses; It is essential to seek medical attention as soon as possible.
That said, here are 5 exercises that will help you quickly relieve cervical spine pain…
Forward neck lift
Sit with your back straight and lower your chin toward your chest slowly until you feel a slight stretch. Hold for 5 seconds and return to the starting position (Repeat 5 times).
Sideways neck lift
Sitting with your back straight, gently bring your right ear toward your right shoulder until you feel a stretch on the left side of your neck. Hold for 5 seconds and return to the original position again (now repeat on the opposite side). Continue the exercise by doing 5 repetitions on each side.
Shoulder stretch
In the same position as the previous exercises (sitting with your back straight) drop your shoulders down and back as much as possible. Hold this pose for 5 seconds and relax, perform at least 5 repetitions.
Neck rotation
Sitting down again and with your back straight, slowly turn your neck to the right until you feel a stretch. Hold your neck in that position for 5 seconds and then return to your center. Repeat the exercise on both sides, performing 5 repetitions.
Neck Isometry
Sit with your back straight, but this time placing the palm of one of your hands on your forehead. Gently push your hand forward (i.e., against your forehead) while resisting the force applied with your neck. Hold the contraction for 5 seconds and relax. If possible, repeat the exercise with your hand on the back of your head and on both sides of your neck, performing 5 repetitions in each of these positions.
