Neck pain: causes and exercises against the discomfort

Photo: Nina Prehm / Utopia

For neck pain, exercises can help and alleviate the symptoms. We show you here how the pain is triggered and which exercises help.

A stiff neck, pain in the neck muscle and shoulders: neck pain can put a lot of strain on you. Constant tension and reduced freedom of movement severely restrict everyday life and well-being. In addition, they can also cause headaches. But with various exercises you can alleviate neck pain.

Causes of neck pain

Staring at the smartphone for a long time can also lead to neck pain.
Staring at the smartphone for a long time can also lead to neck pain.
(Photo: CC0 / Pixabay / JESHOOTS)

There are many causes of neck pain. Most of the time, they are a sign of overload or incorrect posture. If you sit at your desk for a long time or stare at your smartphone in a crouched position, your muscles in the back, neck and shoulders are permanently under strain.

Too little exercise can weaken your muscles and limit mobility. Stress can be another trigger if you contract your muscles through permanent tension.

But cold drafts can also lead to neck pain: the muscles cool down and thus trigger a feeling of tension and pain in the neck. Tips: Sealing doors: draft stopper and other tricks.

Stretching exercises help with neck pain

Tilt your head forward in the middle - this exercise stretches the neck muscles.
Tilt your head forward in the middle – this exercise stretches the neck muscles.
(Photo: CC0 / Pixabay / StockSnap)

If there is pain or for prevention, you can do stretching exercises, including neck pain. This allows you to release tension and relax the muscles. You can easily install the exercises from time to time at your desk or at home.

  • Stretch your neck muscles by tilting your head to one side and pulling your shoulder down on the other side. You can gently pull your head down with the other hand, increasing the stretch. Repeat these exercises on the other side.
  • You can stretch the back of your neck by leaning your head forward in the middle and gently pulling down on the back of the head with both hands.

Stretch several times a day to promote mobility and relax the neck through the slight tension.

Other exercises for neck pain: move, relax, warm

Protect your neck from cold drafts in pain.
Protect your neck from cold drafts in pain.
(Photo: CC0 / Pixabay / silviarita)

Even if it is difficult, long-term conservation is not a solution to alleviate the symptoms. Instead, bring light movement into your everyday life: do you work at a desk, get up more often or walk regularly to stroll. If you work a lot on the computer, pay attention to one ergonomic workplacethat supports you in a relaxed sitting position. Avoid overloading in acute pain and protect your neck and neck from cold drafts.

Warmth can also help you relax your tense muscles. A hot bath, a cherry stone pillow or a visit to the sauna can relieve your tension. You can get one in the cherry season Make the cherry stone pillow yourself.

But you can also actively do something for your overworked muscles: Relaxation exercises help your muscles relax after a period of tension. This also helps to reduce stress.

Chronic neck pain should be treated

If you keep having neck pain or if it persists for more than three months, you should get medical help. You should also do this after a fall or accident if there is pain in the back muscles.

Read more on Techzle.com:

  • Back pain what to do? That helps against the pain
  • Rubbing alcohol: application and effect for muscle and joint problems
  • Fight headaches naturally: these home remedies help

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