Neck Pain and headaches
If you suffer from neck pain or headaches then it may be comforting to know that you aren’t alone. According to statistics the majority of Australians will have experienced neck pain or headaches to some degree over the course of the last year. Thankfully there are many natural remedies and habits we can change in order to prevent headaches/neck pain, or lessen them when they do occur, and reduce the need for potentially harmful painkillers or anti-inflammatory drugs. In this article we will cover things to avoid, some practices to add to your daily life and 3 examples of great exercises to do to relieve or prevent neck pain and headaches.
Common Causes of Neck Pain/Headaches
These are just some of the common causes of neck pain and headaches that hasn’t been brought on by impact or injury. Where possible, it’s advised we try and change these habits in order to lessen the likelihood that a headache or neck pain develops through the day:
- Hunching forward at your computer for longer than 15 minutes
- Craning your neck down to look at your phone
- Long hours driving (especially if not changing position for long periods)
- Wedging your phone between your ear and your shoulder on a long phone call
- Working from a seated position for hours without taking breaks or walking around
- Not drinking enough water
- Working from a poorly set up station (ie. Screen too low/too high, desk too low/too high, chair not set up well or giving no support)
- High stress levels (and no meditation or exercise for balance)
- Not getting enough sleep
- Using a pillow or mattress that is not suited to supporting your neck in your chosen sleeping position
3 Things to AVOID
Using your phone on the couch/in bed with your head/neck at a right angle with your upper back
Having your neck in this position for any length of time puts strain on the tendons, muscles, joints and ligaments of your neck and upper back which can cause a strain or sprain of any number of structures. Sustaining this position is a surefire way to develop inflammation and tension that will almost certainly lead to increases in neck pain and headaches.
Driving long distances with your car seat reclined way back
Your initial driving set-up is SO important, as you want to be comfortable for your drive but also well-aligned enough that you won’t unduly stress your neck OR your low back after some time at the wheel. The best way to go is a compromise, a 90 degree angle would be too uncomfortable but having the seat too far back leads to headaches, neck tension/pain and sometimes even low back pain. Try edging the seat back slowly from 90 degrees and see what you tolerate best while still keeping your ears close to vertically lining up with your shoulders.
'Cracking' your own neck
This is a common one, as it can feel good to get a little ‘pop’ in the neck and can sometimes ease some tension. The problem comes from how non-specific the place where the movement takes place can be – already-mobile joints tend to move more easily, and restricted joints tend to stay locked-up. This means that cracking your own neck, if done daily or multiple times a day, will lead you to having hypermobile joints whilst still being restricted in others – this leads to pain that can last much longer require more rehab to correct in the long run. It is also why seeing your chiropractor for neck pain and headaches is strongly advised, as they can identify which joints require moving AND in which direction – two pretty handy things to know if you ask me!
Having your neck in this position for any length of time puts strain on the tendons, muscles, joints and ligaments of your neck and upper back which can cause a strain or sprain of any number of structures. Sustaining this position is a surefire way to develop inflammation and tension that will almost certainly lead to increases in neck pain and headaches.
Driving long distances with your car seat reclined way back
Your initial driving set-up is SO important, as you want to be comfortable for your drive but also well-aligned enough that you won’t unduly stress your neck OR your low back after some time at the wheel. The best way to go is a compromise, a 90 degree angle would be too uncomfortable but having the seat too far back leads to headaches, neck tension/pain and sometimes even low back pain. Try edging the seat back slowly from 90 degrees and see what you tolerate best while still keeping your ears close to vertically lining up with your shoulders.
'Cracking' your own neck
This is a common one, as it can feel good to get a little ‘pop’ in the neck and can sometimes ease some tension. The problem comes from how non-specific the place where the movement takes place can be – already-mobile joints tend to move more easily, and restricted joints tend to stay locked-up. This means that cracking your own neck, if done daily or multiple times a day, will lead you to having hypermobile joints whilst still being restricted in others – this leads to pain that can last much longer require more rehab to correct in the long run. It is also why seeing your chiropractor for neck pain and headaches is strongly advised, as they can identify which joints require moving AND in which direction – two pretty handy things to know if you ask me!
3 Things to DO MORE
Stretching your neck
It sounds so simple! And yet lots of people have never been shown HOW to stretch the neck effectively – if this you, check out the neck stretching videos further down!
Strengthening your neck
Yes, you CAN strengthen your neck! Just like any other region of the body, strengthening can have amazing benefits in the neck if done correctly and is often a key part of neck rehab when reducing neck pain and headaches.
Strengthening your core
This one surprises some people, but strengthening your core can have huge benefits to relieving stress and tension through the neck. This occurs due to the common pattern of recruiting the muscles in the neck to help brace the body when your core muscle isn’t strong enough to stabilize you on it’s own – therefore the stronger your core, the less likely you’ll need to strain your neck!
It sounds so simple! And yet lots of people have never been shown HOW to stretch the neck effectively – if this you, check out the neck stretching videos further down!
Strengthening your neck
Yes, you CAN strengthen your neck! Just like any other region of the body, strengthening can have amazing benefits in the neck if done correctly and is often a key part of neck rehab when reducing neck pain and headaches.
Strengthening your core
This one surprises some people, but strengthening your core can have huge benefits to relieving stress and tension through the neck. This occurs due to the common pattern of recruiting the muscles in the neck to help brace the body when your core muscle isn’t strong enough to stabilize you on it’s own – therefore the stronger your core, the less likely you’ll need to strain your neck!
3 GREAT EXERCISES
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The Seated Neck Stretch
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Chin Tuck Exercise for Neck Stabilizing
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Brugger Relief Position
