Waking up with neck pain is an uncomfortable way to start the day, especially when the cause isn’t clear. Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director of our West Edmond Clinic, spoke with Woman’s World about common causes of neck pain and simple stretches to help alleviate discomfort.
What Causes Neck Pain?
Neck pain can result from a variety of sources. “Neck pain is commonly caused by degenerative changes that are a normal part of aging,” Dr. Trachman explains. “Injuries involving whiplash or a fall can also lead to chronic neck pain or stiffness, as can social factors such as poor sleeping, a sedentary lifestyle, emotional stress and impaired posture.”
Stretches for Neck Pain
Stretching is one of the most effective ways to address an achy neck. “Neck stretches can alleviate tightness and discomfort, improve flexibility and encourage proper posture,” says Dr. Trachman. Try these three stretches, recommended by Dr. Trachman.
Upper Trap Stretch
“Begin sitting with an upright posture. Bring your left ear toward your left shoulder, being sure to keep the opposite shoulder from rising up,” Trachman says. It’s important to note that if you experience any sharp pain or discomfort, stop immediately. Hold the stretch for 30 seconds before switching sides and repeating the stretch. Repeat for a total of three times.
Cervical Rotation
“Begin seated with an upright and neutral posture, looking straight ahead,” recommends Dr. Trachman. “Turn your head slowly towards one shoulder, and then back to the center. Repeat towards the opposite shoulder.” Do these three to five times on each side.
Shoulder Rolls
“Sitting upright and with your arms at your sides, roll your shoulders forward like you’re making circles,” Dr. Trachman says. “Perform for 30 seconds. Then reverse your shoulder rolls by circulating your shoulder backward for 30 seconds. This will get upper back, rotator cuff and deltoid muscle engagement and encourage good posture.”
When to Seek Help
If neck pain persists despite home remedies, it might be time to consult a professional.
Physical Therapy Services Near Oklahoma City, OK
At Physical Therapy Central, our expert therapists are committed to helping you overcome those persistent aches and pains, empowering you to lead an active, independent life. If you’re experiencing any discomfort, don’t wait. Schedule an appointment with one of our physical therapists as soon as possible. Early intervention can lead to faster recovery and lasting results, allowing you to return to the activities you love.
