Dr. Stefano Sinicropi, M.D.

For many people, neck pain is a constant annoyance. Instead of simply living with your neck pain, there are quick and easy actions you can take to reduce that pain in your neck.

Neck pain can result from a variety of different factors. Sometimes it can be pain from a pinched nerve or bulging disc in the cervical spine, other times it can be a tension issue in the shoulder and neck muscles. Whatever the cause of the pain, there are some simple and basic stretches you can do at home or at work to temporarily relieve your neck pain.

• Rotation. Straighten your back and neck as much as possible. Slowly turn your head to the right until your nose is above your shoulder. Then do the same maneuver to the left. Repeat 5-10 times.
• Head Drop. Stand or sit up as straight as you can. Slowly move your head back and look up. Return your head to the original position, then bring your chin down to your chest. Repeat 5-10 times every day.
• Side-to-Side. While standing or sitting as straight as possible, tilt your head to the right (bringing your ear closer to your shoulder). Use your hand to stretch until you feel your neck muscles stretching. Now do the same on the other side. Repeat 5-10 times.
• Head Roll. Slowly rotate your head in a circular motion using your neck as a fulcrum. Continue this stretch for 10 seconds.
• Shoulders. Neck pain is often directly linked to the shoulder muscles. For this stretch raise your arms and flex them backwards like you are trying to push your shoulder blades together. Release and repeat 10 times.

You can easily do these exercises during your daily routine. They only take a minute of your time and can be quite helpful in reducing your neck pain. As always, if your neck pain persists and becomes unbearable, contact a physician to investigate other treatment options.

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