Quick Fixes: 5 Home Treatments to Safely Alleviate Neck Pain

The neck is complex.  In TCM (Traditional Chinese Medicine), all 14 meridians pass through some part of your neck.  In the style of acupuncture we practice (KMS, based on the teachings of Kiiko Matsumoto), we palpate the neck at every visit to figure out what's happening in your body and start to correct it with the treatment.  

A "pain in the neck" commandeers your focus.  Ideally, you don't FEEL your neck all the time.  It's there, holding your head up, but other than doing its function, you shouldn't notice its there. 

If you're constantly thinking about your neck, it's time to do something about it. 

I've had whiplash injuries in the past, and a job that requires me to look down at detailed things a lot, so neck pain and I go way back.  For me, pain and other health problems are chances to learn more about my body.  And I've learned a LOT about the neck that I'd like to share with you. 

Other than getting acupuncture and cupping (highly recommend regular treatment to address neck pain), here's what else helps.  

Neck Posture

Let's start with having good neck posture.  From a side angle, there's a nearly straight line continuing from the backs of the shoulders and upper back, into the neck.  

Even when you're doing something leaning forward, you want to keep that straight line.  When you're sitting down to work, for example, it's OK to lean forward, but with a straight spine, especially into your neck.  

Since a lot of posture is muscle memory, remember that it takes time to re-train your neck.  And the following exercises can help reinforce a healthier posture.

Neck Core

In Yogic teachings, there are 3 parts to your core.  One is the "regular core" that we're familiar with - it wraps around your waist.  The other is your "mula bandha" or the perineum / lower abs. 

The 3rd part of your core is your neck. 

I like to remind myself of my neck core when I'm doing neck stretches.  Think of it like holding a small ball or lemon under your chin.  This prevents the chin from jutting out.  Just like holding in your "regular core" prevents your gut (or butt) from jutting out.  It holds everything in place.  

When your chin juts out, this puts a lot of strain on the delicate muscles on the side of your neck called the SCM (Sternocleidomastoid). Strain here can lead to jaw pain, headaches, and stress. 

Neck Core Activation exercise. 

Try this.  Lay on your back, with your lower back TOUCHING THE FLOOR.  If this feels easy to you, you're probably not doing it right. :) 

Legs at a 90-degree angle.  Feet flexed.  Arms up (optional).  Gaze between your knees. 

IMPORTANT: Do not lift your neck up high.  ➡️ Focus more on lengthening the top of your head away from your tailbone.  Length, not height.  Your neck only lifts about 1/4 - 1/2" up from the floor.  In this photo, my head is a little too high, actually.  

Neck Stretches

There are a lot of neck stretches you can do.  This one is easy and very safe.  Use your hands to pull your hair up and back.  This brings your neck into alignment. 

You can also do a neck stretch simply by standing against a wall.  Have the top part of your back (shoulder blades) touching the wall.  Now try to get the back of your head (near the top of your neck) to touch as well.  Remember to use that "neck core" we talked about earlier. 

Neck Strengthening

I think this sounds crazy to some people.  Like you'll look like this afterward - 

But, no, it won't give you a "jacked" neck.  Some tips for strengthening your neck:

• only move on to this phase once any severe pain, acute injury, or post-operation sites are ready for it
• you MUST have good posture while strengthening or you'll risk making the problem worse
• start with simple resistance training.  I'll explain... --> 

There's the regular, old neck stretches we all remember from gym class.  Right?  Ear to the shoulder, nose to your chest, looking up, nose to the armpit, turn to one side, etc.  Instead of doing a "static" stretch, use one hand to gently apply pressure in the direction of the stretch, and instead of doing with the pressure, resist against it for a few seconds.  Then, let go.  Repeat 2-3 times for 2-3 breaths for each stretch.    

If any of the stretches make your neck feel worse after, discontinue that one. You may end up doing one side only, for example, if the other side hurts. 

Neck Therapy

I don't travel without a foam roller, resistance band, and lacrosse ball.  Pain can ruin your vacation, so why even temp fate.  Plus, staying regular with my routine keeps the pain away.  

Use a lacrosse ball on top of the shoulders (the top of the trapezius muscle) either while laying on the floor or standing against a wall.  Find a tender/tight spot and stay there for at least 30 seconds and breathe into it. 

Do this while moving one arm around (the same side where the ball is) to start feeling some release.  You can move your arm up and down, side to side, or at an angle. Repeat on any and all tender/tight spots in this area.

 Try 2 or 3 of these ideas and let me know how it goes!