Physiotherapy for neck pain provides relief by treating the root cause of the ailment. The pain radiating from the neck can be a hassle.
Your day starts in the morning, and by noon, you find your neck aching already.
Does that mean you have to continue your day like that?
Millions suffer from neck pain around the globe, and though painkillers can seem like good solutions, very few ever address the real cause.
That’s where physiotherapy is a real game-changer. This blog will show you the best exercises for cervical and shoulder pain so you can live pain-free.
What Causes Neck Pain?
Since neck pain is a hassle for everyone who suffers from it, let’s find out why it occurs:
1. Poor Posture
With the invention of smartphones and laptops, and desk hours that just never seemed to end, “tech neck” cases have been on the rise.
Slouching forward puts pressure on the cervical spine, which may cause enduring stiffness or muscle fatigue.
2. Muscle Strain or Sprain
Sudden movements, inappropriate lifting of heavy objects, or even improper sleeping positions may strain the muscles and ligaments in your neck.
3. Cervical Spondylosis
Another name for it is neck arthritis. Discs and joints of the cervical spine slowly deteriorate with age. The result is stiffness, pain, and loss of mobility.
4. Slipped Disc or Hernia
A slipped or bulged disc in the neck can cause nearby nerves to hurt, radiating pain towards the shoulders, arms, or hands.
5. Whiplash
Usually happens to car accident victims: the jerk from the accident harms muscles, ligaments, and joints in the neck area.
Why Physiotherapy Works For Neck Pain
Physiotherapy looks at neck pain from a holistic and patient-specific point of view. Instead of building just a mask for the symptoms, physiotherapy for cervical pain aims to:
- Increase neck range of movement and flexibility
- Strengthen weakened muscles
- Bring down inflammation and stiffness
- Keep good posture and alignment
- Avoid recurrence
It is safe, non-pharmacological, and evidence-based. Most importantly, it gives you back control of your pain through movement and education.
How Evaluation is Done for Physiotherapy Treatment for Neck Pain
Often, a physiotherapy assessment provides for neck pain patients in the following way. The physiotherapist evaluates:
- range of motion
- pain points and patterns
- posture
- muscle strength and flexibility
- neurological signs (if present)
Accordingly, a treatment plan may be built and implemented for the patient.
Best Treatments in Physiotherapy for Neck Pain
The options for physiotherapy treatment for neck pain are as follows:
1. Therapeutic Exercises
- Active Exercises: Rotating, tucking, flexing, extending, and doing isometric holds using the neck muscles. It focuses on lateral flexibility, strength, and posture.
- Passive exercises: Assisted movements like traction or soft tissue mobilisation will reduce stiffness and pain while increasing mobility.
2. Manual Therapy
- Joint mobilisation to improve the flexibility of the neck joints.
- Myofascial release and massage to facilitate muscle relaxation and lessen stiffness.
3. Electrotherapy Modalities
- Pain control via TENS.
- Ultrasound and laser therapy for tissue healing and inflammation reduction.
4. Heat and Cold Therapy
- Heat for muscle relaxation and increased blood circulation.
- Cold to reduce acute inflammation and numb pain.
5. Postural and Ergonomic Training
- Checking and correcting posture.
- Advice on setting up a workstation, laying positions, and body mechanics for safe working procedures.
6. Advanced Techniques
- Dry needling for muscle trigger points.
- Cupping therapy for proper blood circulation.
Benefits of Physiotherapy for Neck Pain
Some major benefits of physiotherapy for neck pain include:
1. Pain Relief Without Drugs
If you somewhat hate painkillers, as many others do, you would be happy to hear that physiotherapy does not require any. Simply by manual therapies, exercises, or electrical stimulation of muscles and nerves, physiotherapy can relieve your pain.
2. Gain Range of Motion
There are many things that can lead to immobility: diseases, accidents, bad posture, overuse, etc. Doing physiotherapy will return function to your joints, muscles, and nerves.
3. Strengthening of Neck and Supporting Muscles
Often, it is the weak neck and upper back muscles that cause recurrent pain. Thus, your physiotherapist would train you through strengthening exercises for these muscles to provide the best support to your spine and prevent strain or injury further.
4. Postural Correction
Long hours in front of screens and a habit of slouching are the deadly combo that leads to modern ailments such as “tech neck”. Physiotherapy will balance it by providing ergonomic education, awareness, and exercises targeted for this situation.
5. Personalized Treatment Plans
Each neck pain case is an individual one. For this reason, physiotherapists assess patients thoroughly and adapt treatment to the patient’s specific needs—a sports injury, tech neck, whiplash, or something a little bit heavier, like cervical spondylosis. Essentially, customization leads to faster and more effective healing.
6. Long-Term Prevention of Recurrence
Very often, prevention is the least highlighted consequence. Physiotherapy doesn’t just fix your pain at the moment; it gives you the knowledge, tools, and habits to stop this from coming up in the future. Either setting up a workstation or giving you some stretching to do each day is embedded into the process.
7. Better Quality of Life
And that’s a good thing because when your neck hurts, everything goes downhill: sleeping, working, mood, and social interactions. Consistent physiotherapy spells better sleep, higher productivity, and improved bona fide quality of life.
Physiotherapy Exercises for Neck and Shoulder Pain
The top physiotherapy exercises for neck pain includes:
1. Neck Range of Motion Exercises
These are the cervical pain exercises you need to do in order to regain function and flexibility.
Tilt The Neck (Side To Side)
- How to: Sit upright; gently tilt your head toward one shoulder, holding for 5 seconds (ear to shoulder), then come back to center. Do same for the other side.
- Reps: 5-10 times on each side.
Neck Rotations
- How to: Slowly turn the head to look over one shoulder; after a few seconds, go to the other side.
- Reps: 5-10 in each direction.
Chin Tuck
- How to do it: Sit or stand tall. Lightly draw your chin straight back (as if you were trying to create a double chin), hold for five seconds, then relax.
- How it helps: Strengthens deep neck flexors and improves posture.
- Reps: 8 to 10.
2. Shoulder Blade Squeezes
Works on posture corrections and activation of upper back muscles.
- How to do it: Sit or stand with arms at your side. Gently squeeze your shoulder blades together, holding for 5 seconds, then let go.
- Reps: 10-15 repetitions and 2-3 sets.
3. Upper Trapezius Stretch
This will stretch tight muscles on the side of your neck and shoulder.
- How to do it: Sit on your right hand, and tilt your head to the left (left ear toward left shoulder). Use the left hand to ease the stretch. Hold for 15-30 seconds.
- Reps: Repeat on both sides 2-3 times.
4. Shoulder Rolls
A simple exercise for cervical pain in neck and shoulder that you can do even when you are sitting down.
- How to do it: Move your shoulders in a circular motion backward 10 times, and repeat it forward.
- Why it helps: It enhances circulation and reduces stiffness of the upper shoulders and neck.
5. Wall Angels
An excellent exercise for neck and back pain, strongly recommended for fixing bad posture.
- How to do it: Stand with your back flat against the wall, bend your arms at 90 degrees, and press both your arms and hands into the wall. Slowly move your arms upward and downward as if you are making a snow angel.
- Reps: 10-12 times, nice and slow.
6. Scapular Retraction with a Resistance Band
This exercise helps make the upper back strong enough to support the neck.
- How to do it: Attach a resistance band to a point at chest height. Grab the ends and pull back through squeezing the shoulder blades together, then slowly let go.
- Reps: 10-15 reps for 2-3 sets.
Conclusion
Physiotherapy for neck pain is a necessity for sufferers. In the event you feel discomfort anywhere, you have got to look for the best physiotherapy clinic in your locality, and they shall assist you in creating a custom-made treatment plan that works for you.
Neck pain is common; however, that does not mean one needs to be suffering every day in their life.
Untreated pain, in particular, has been known to usher in complications as time goes on.
Therefore, it is better to stop neck pain once and for all.
Also, who would not want to be living without pain?
Frequently Asked Questions (FAQs)
Here are some frequently asked questions about physiotherapy for neck pain:
Q1. Is physiotherapy good for neck pain?
Yes, physiotherapy for neck pain is a top treatment option. It treats the ailment straight from the source.
Q2. How to do physiotherapy for neck pain?
Visit a physiotherapist. They will give you exercises and teach you the proper form. Follow their directions thoroughly. Don’t perform physiotherapy without guidance.
Q3. What is the physiotherapy for neck pain?
Physiotherapy for neck pain has many options: Manual Therapy, Electrotherapy, Cupping, Dry Needling, Heat/Cold Therapy, etc. Consult a licensed physiotherapist for the best treatment plan.
Q4. What does a physiotherapist do for neck pain?
A physiotherapist will analyse the problem and then recommend some therapies, like exercises or manual therapies, and machine therapies like heat/cold therapy or TENS if the pain is severe.
Q5. How many physio sessions for neck pain?
Generally, 4 to 6 sessions are recommended. But if the pain is severe, more sessions might be needed.
Q6. What is the best exercise for neck pain?
The best way to exercise the neck muscles is by tucking, flexing, rotating, or extending them. For that, Shoulder Blade Squeezes, Wall Angels, Shoulder Rolls, Upper Trapezius Stretch, etc, are the best.
