Pain In The Neck?
Have you ever woken up with a sore neck? Maybe it’s from the work out you did the day before, or maybe it’s from sleeping in a weird position. Regardless, I know the feeling… constant pain and stiffness in the back of the neck. Ugh! You can’t turn your head side to side without major discomfort. I’ve had it so bad where the pain actually spread to the upper back and shoulders. And it always lasts at least 3 days, you know?
So what is it? Well, it’s usually some mechanical neck pain or a type of muscle strain. You’ve probably damaged some tissue around the ligaments or discs in the spine, causing a spasm.
So, let’s treat it. Below are some good treatment options that I’d suggest:
One: See A Physical Therapist.
If you’re in the Nashville, Brentwood, or Franklin area, I would highly recommend the folks over at Results Physiotherapy. They are awesome and they can at least get you started in the right direction. They may suggest you do #2 below.
Two: See A Massage Therapist or Chiropractor.
What you might need is for someone to perform a few doses of myofascial release on your neck. Not only does this feel good, but working out some knots and kinks is always a good place to start.
Three: Do Not Stretch
If the pain is acute and intense, do not attempt to stretch your neck. That could actually worsen the discomfort.
Four: Train Your Posture
Training your posture is something I always do in my warmups. And all it takes are a few scapula pinches (where you squeeze your shoulder blades together by extending your arms out in front, crossing over your hands, and having your palms push against each other). I will sometimes even put my arms stretched out over my head while pressing my palms against each other.
Five: Neck Resistance
If you can’t turn your head to the right (for example), place your left hand against your left check. Turn your head to the left while gently resisting. Hold for 5 seconds, then relax. Now try and move your head further to the right. Now repeat.
Neck strain, when you’re lifting, usually occurs toward the end of a set, when you’re pushing to get a few more reps. It’s not worth the risk, so stop when you start feeling fatigued.