Causes of Neck Spasm and Neck Pain
Neck muscle spasm is a painful contraction of the muscles in your neck. It may also be referred to as a cramp. Neck spasms can be caused by injury, stress, poor posture, or even an unpleasant nights sleep.
The answer to these debilitating problems are medical professional created exercises that target the central location of the pain. Physical therapy is a natural way of practicing therapeutic exercises. These exercises, preformed by your physical therapist, will help to improve your posture and prevent future neck spasms.
Top 4 Natural Remedies to Relieve Neck Spasm
Here are some natural home remedies to help relieve neck spasm.
1. Neck traction therapy
Neck traction is one of the most popular ways for chiropractors to treat neck related problems. The great thing is you can now treat neck spasms, pinched nerves or cervical disc degeneration from the comfort of your own home with a neck traction device.
2. Heat Therapy
It’s well known that heat can help relieve pain. You can achieve the benefits of heat therapy by placing a cloth under warm running water and then applying cloth to your painful area. You can also relax away muscle pain and stress by enjoying a warm bath with epsom salts.
If you need heat therapy without water try a microwave-heating pad. There are U-shape heating pads available that fit perfectly around the neck.
3. Stretching Exercises
This may be the best treatment for spasms, start with simple neck exercises first. While performing any exercise make sure to do so in a slow fluid motion. Throughout the exercise movements breathe in slowly through your nose and out through your mouth. Make sure to not hold your breath.
For the best result and to avoid further injury, visit a professional massage therapist. Massage therapists are certified to provide muscle relief in a a professional and therapeutic way. If massage therapy is outside of your budget ask a friend or family member to massage the area. With massage therapy you will want to being slowly and increase pressure as the muscles of your neck warm up.
How to Prevent Neck Pain?
The majority of neck pain is due to poor posture. A simple way of improve your posture is to sit or stand straight. This keeps your spine in proper alignment and lowers your chances of neck or back pain. Prevention is key when it comes to neck pain. Develop an exercise routine that works within you schedule to keep your neck and back strong. By strengthening your muscles you help keep your spin in proper alignment.
When you slouch it is the result of weakened muscles in your mid-torso, which is located in-between your shoulder and chest. By increasing your muscles strength within these targeted areas you can experience significant pain relief.
We suggest staring by strengthening the bare muscle of the shoulders.
The Perfect Neck Pain Routine
- Shoulders Exercise – Shoulders exercise is used to strengthen the arms, back and chest. Start, with some dumbbells that you can carry easily. The weight recommended would be from 10 lbs to 15 lbs. Sit down on a bench horizontal to the ground, begin with the dumbbells in each hand on either side of you. Elbows need to be horizontal to the ground. Once you are in this position begin pushing upwards above your head until the dumbbells come into contact with each other. Bring them down gently, and repeat for 15 to 25 reps.
- Neck Exercise (The Foundation) – In this exercise you are going to perform shrugs. Find some weights between 20 lbs to 30 lbs, to begin. Hold each one of them in your hands while standing up straight. With the weights in each hand in front of you slightly lean forward. Lift your shoulders gently up and slowly bring them down. Repeat this exercise 15 to 25 rep per 4 sessions. This will build a strong neck and shoulders.
- Back Exercise – In order to work out the whole back we suggest trying the “row” exercise. This is done when seated on a machine, which has a pulley cable (located in front of you) enabling you to pull the weight towards you. Extend your arms and slowly pull the weight in towards your chest. When returning, release your arms slowly into the starting position. Repeat this exercise 15 to 25 rep per 4 sessions. This will build the core of your posture.
By adopting these exercises you can assure yourself a well develop neck and spinal structure. This will reduce your neck spasms or pain. Improving your body posture helps prevent arthritis neck pain.