How To Relieve Neck Tension – Treatment and Prevention

Your neck has flexible muscles which provide support to your head. These muscles are prone to injuries caused by overuse or postural problems. Neck pain is a common issue that anyone will experience some time in his life. Thus, a lot of people explore the web from time to time to look for ideas on how to relieve neck tension. 

In some cases, compressed nerves and worn joints lead to neck pain. However, neck tension often pertains to muscle spasms and soft tissue damage. The top part of your spine is also resting in your neck which can be a source of ache as well.

Neck tension may come on slowly or unexpectedly. It is not unusual to find yourself one morning with tense muscles in the neck caused by incorrect sleeping position or straining the muscles while you exercise. Recurring neck tension can be a result of less obvious causes such as teeth grinding and hunching through the computer.

Whatever the cause, getting the most effective self massage neck tension relief is always important for those of you who dread taking pills and going to the doctors. There are several ways to relieve neck tension. Seek the best treatment for your case once the following symptoms started to appear:

• Muscle spasms, tightness, and stiffness
• Difficulty or inability to turn your head in a certain direction
• Pain that can worsen in some positions

How to Relieve Neck Tension?

There are several treatments that you can try for neck pain and stiffness. However, the best remedy for neck pain will still depend on the main cause of the problem. Once you know what causes the problem, the treatment will be much more effective. However, you will surely benefit from one or two of the following treatments:

• Neck tension stretches and exercises
• Acupuncture for neck pain and tension

In relieving neck tension, you may try a sequence of neck stretches that can easily release the pressure. There are several yoga poses which can benefit your neck even when the neck muscles are their main target. Consider these stretches:

• Seated Neck Stretch – sit down in a comfortable position. You can either have your legs crossed on the ground or sit on the chair while your feet can touch the floor. Put your left hand underneath your bottom with your right hand on the top of your head. Carefully tug your head going in the right direction, to the point that your ear is almost in contact with your shoulder. Stay in this position for thirty seconds and do the same steps on the other side.
• Chest to Chin Stretch – sit down on the ground with your legs crossed with your hands clasped on top of your head and your elbows are pointing outward. Slowly tug your chin going to your chest and stay in that position for thirty seconds.
• Cheek Push Stretch – from a standing or sitting position, put your right hand on your right cheek. Slowly push your right cheek as much as you can and keep staring at the spot at your back. Stay in this position for thirty seconds and repeat the steps on your left cheek.

If you want other than these stretches, try acupuncture. How to release neck tension using acupuncture?

This treatment involves the use of fine needles in stimulating certain body points. Acupuncture has been a part of traditional Chinese medicine for a long time. However, some people are in doubt as to whether acupuncture can effectively release neck tension or not.

Based on some studies, acupuncture can help in relieving some forms of muscular discomfort such as neck tension.

However, the experts should do further experiments to ensure the effectiveness and safety of acupuncture in neck pain.

A study conducted in 2008 included forty-six persons who dealt with TNS or tension neck syndrome. These people underwent treatments with physical therapy alone, acupuncture alone, and a combination of both mentioned treatments. 

In the end, the study revealed that while physical therapy or acupuncture can provide relief for the symptoms of neck tension, still using acupuncture and exercise together to relieve neck pain will be more effective.

Getting Rid of Tension Using Neck Massage

Your neck has a pair of arteries within its vertebrae. These arteries supply blood to the subconscious portion of your brain. Neck stiffness due to extended computer use, stress, neck and head trauma, or bad posture can reduce the blood flow which leads to headaches, fatigue, dizziness, insomnia, panic attacks, and poor immunity. 

You can also do yoga exercises. Neck reflexology and yoga exercises help in relieving stiffness. It can rectify or even prevent the problem from coming back. This combination is a good treatment for tension in neck and shoulders causing dizziness.

The human brain floats in the fluid known as CSF. This fluid supplies glucose and oxygen to the brain. The tightness of your neck muscles will reduce the circulation of this fluid which may result in fatigue poor concentration, poor memory, and headaches. Massaging the neck will relieve the stiffness and enhance the function of your brain. You can consider handy units we recommended in our Pure Wave Massager Reviews.

When you stand up, the muscles on your neck will be forced to contract for an extended time. They end up collecting lactic acid that can cause neck pain. Massaging your neck can easily alleviate this problem.

You can do a simple routine massage for your neck while taking a bath. This simple routine can help you avoid having tension in neck and shoulders. Having proper upper back and neck massages once to twice every month is highly advisable. This will help a lot especially to people whose jobs involve computers, those who deal with extreme stress, those who travel often and patients with insomnia.

Neck stiffness and pain can make your everyday life difficult. It can even stop you from working and being more productive each day.

Getting rid of tension in back of neck requires long-term treatment and the care of health care providers. They can be medical doctors, registered massage therapists, or chiropractors.

Neck massage techniques are effective in alleviating painful and stiff neck. Most of these methods are ideal for home use to support professional massage treatment.

The first one is a Relaxing Therapeutic Touch. Stress can aggravate the nervous system which leads to the production of stress hormones which can cause increased heart rate and hypertension. A light and simple touch are enough to relieve tension and stress that can result in neck pain and stiffness. Sometimes, experts are calling this technique a therapeutic touch.

Sit down comfortably and have someone to gently put his hand on your neck and upper back. He can put his hands on the painful areas. He can also use motions such as circling, brushing and tapping. Concentrate on the touch sensation and keep the area relaxed as much as possible.

The next technique is Actively Releasing Tension. This is the technique of tissue release involving moving the muscle from the shortened position to the lengthened position as the practitioner is putting pressure on the affected area.

Developed and introduced by Michael Leahy, this technique can help restore a range of movements, relieve pain, and collapse scar tissue. The treatment frequency may vary depending on the kind and severity of your problem. However, many patients experience recovery in 4 to 6 sessions.

The third one is Experiencing Professional Massage. Registered massage therapists are knowledgeable in a range of massage techniques. The American Massage Therapy Association, Swedish massage is the most common form of massage. Swedish massage is a relaxing and light massage that may help in alleviating neck pain and stiffness. Deep Tissue Massage is also suitable for injury and pain. This technique encompasses more pressure and relieves affected deeper tissue.

The last one is Trying Self Release. Tender knots in the muscles are trigger points that typically cause pain, discomfort, and stiffness. Use your fingers in massaging the tender muscles of your neck and relieving trigger points. Tender knots and points will feel like firm balls of skin that involve prolonged pressure. Keep the pressure for 30 seconds or till they release.

You can use props in using this technique. It can be golf or tennis balls. Put the ball against the wall and lean on it to release the muscles of your shoulder’s back near your neck.

How to Relieve Tension in Neck Naturally?

Aside from taking medicines like naproxen and ibuprofen, there are natural remedies that can effectively relieve neck tension. Your best choices are:

• Massaging
• Heat and ice pack application
• Soaking the affected part in salt water
• Warm bath
• Yoga
• Meditation
• Using a neck massager

Tips for Preventing Tension Neck Pain

Getting rid of neck tension and preventing it from coming back is important. While neck tension is a common issue, still you don’t deserve to experience it for most time of your life.

There are ways to prevent neck tension. Aside from making certain adjustments and changes to your long-term habits, you can also try these tips to avoid experiencing neck tension for the rest of your life:

Make some ergonomic changes. Adjust the workstation to keep your computer’s monitor within the eye level.

You can also adjust the height of your desk, chair, and computer table. Feel free to heighten them until you get the right fit. Using a standing desk is a good idea but be sure you do this right.

Next, check your posture. Improper posture can also cause harm to your body, resulting to lower backache and neck pain. Thus, pay attention to your posture and make sure you improve it when standing and sitting. Maintaining proper posture means keeping your shoulders, hips, and ears in a perfectly straight line. You may consider setting alarms for checking your posture from time to time.

Third, take a break. Stop being workaholic. Let yourself have some time to rest and enjoy the moment. Taking a break is very important when you’re at work or while traveling. Take a few minutes to get up, move along, and stretch your upper body and neck.  

Taking a break will benefit not only your muscles. It is also good for your eyes and brain. Try having 3 or more short breaks to avoid neck tension.

Also, change your pillow. Improper sleeping position is sometimes a result of using a bad pillow. Don’t use a big pillow. Instead, switch to a flatter, smaller, and firmer pillow. This will help you improve your sleeping position.

You should avoid putting pressure on your shoulder. Instead of carrying a heavy backpack over your shoulders, use a rolling bag. Check your bag every month to make sure that your bag is carrying only the materials you need. The lighter your bag is, the less prone you are to neck tension.

Also, be sure you have a regular exercise routine. Have at least 150 minutes of moderate exercise every week. This will keep your body in good shape. Also, it will help a lot in preventing neck tension.

Then, start practicing mindfulness through yoga and meditation. You can choose between yoga and meditation or it can be both. Whatever you choose, these two can help in reducing physical and psychological stress. Yoga is a good addition to your daily routine as it can give several benefits to your health and well-being.

Lastly, visit a dentist or doctor when necessary. Consulting a dentist or doctor when necessary is a very important step to prevent neck tension. If you are not sure of the exact cause of your condition, there’s nothing wrong if you see a physician. 

You can also talk to a dentist. He may help if your problem is due to teeth grinding and TMJ or temporomandibular treatments. In fact, a dentist can give you overnight bite protection or any other treatment that will be suitable for your needs.

Neck massage, medicines, and the natural remedies can help a lot in dealing with tension in neck and shoulders from anxiety. These are highly effective treatments that offer soothing relief for neck pain and stiffness at a cheaper cost. For best results and your safety, seek medical advice from a trusted health care professional before trying any of these given treatment options.