Neck Pain

Mechanical neck pain / ache may be the result of an injury or overstrain to the discs, spinal joints, muscles, ligaments, tendons or fascial connections through this region.

Sometimes the nerves running from the neck may be aggravated by the problem. This could cause pain elsewhere in the head, or coming into the arms. The symptoms may also be pins and needles, tingling or numbness. Dizziness, giddiness, and headaches may also relate to some neck issues, but sometimes these symptoms may require further investigation.

Osteopaths take time to assess a patient fully. Running through a case history, postural and mobility assessment. Further specialised tests can be carried out, or referred for if necessary.

Osteopathy is a manual form of treatment. It consists of a wide variety of soft-tissue massage, mobilisation and Osteopathic manipulation techniques. A treatment session is tailor-made to an individual’s needs.

Part of the treatment can be to offer management strategies and advice to better deal with a problem, and to prevent it’s return. Sometimes this involves prescribing exercises.

Here are some exercises for neck pain problems. Your Osteopath can advise and direct you to the exercises that best suit your problem.

Chin Roll Exercise

Gently allow your chin to drop towards your chest. Keeping the head forward, look to one shoulder, come back to the centre. Then look to the other shoulder. Repeat 5 times to each side.

chin-roll-1 chin-roll-2


Neck Rotation

Looking straight ahead, keeping your line of sight on the horizon. Rotate to one side, as if to look over your shoulder. Come back to the centre, and do the same to the other side. Repeat 5 times to each side.


Neck Side-Bending

Starting facing forward. Allow your ear to drop down to one shoulder, try and keep facing forward. Return to the centre, and repeat to the opposite side. Repeat 5 times on each side.


Side-Bending Stretch

As with the exercise above. Face forward and allow your ear to drop towards the shoulder. With the hand of the side you’re dropping towards. Raise your arm up so you can place a little pressure through the head to introduce a stretch in the neck. This should just be a gentle pressure, perhaps two fingers worth. Hold for 10 relaxed breaths, and then repeat on the other side.


Neck Stretch

As with the above two exercises, allow your ear to drop towards your shoulder. From this position, look down, as if to look at your feet. With gentle pressure as before. Encourage a gentle stretch by applying pressure from the top of the head in the direction towards the feet.

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