6 Simple Exercises for Alleviating Neck Pain

You can pair these exercises with some natural remedies. They'll provide an almost instant sense of relief. 
6 Simple Exercises for Alleviating Neck Pain

Last update: 20 November, 2020

If you experience frequent neck pain, you’re probably well aware of the discomfort that it can cause. Don’t worry and keep reading for simple exercises for alleviating neck pain in a matter of minutes. You’ll feel much better afterwards.

Exercise 1

alleviating neck pain

The first exercise on our list consists in turning your head towards your left side until your chin rests on your shoulder. Stay in that position for 2 seconds.

Next, you’ll need to turn your head to the right and stay in that position for 2 seconds. Turn your head to the left again and bringing it back, stretch out your neck as much as possible. Then, roll your head towards your right shoulder. Stay in this position for 2 seconds and repeat everything in a set of 10 reps.

Exercise 2

In our second exercise, you’ll need to support your chin on your hands while leaning your head towards the floor. After, (slowly) lift your head backwards, pushing against your hands.

Repeat this exercise 10 to 20 times.

Exercise 3

Stretching exercise

For this exercise, bring your hands together and bring them back towards the back of your neck. You’ll only need to use your neck muscles a little and resist the movement of your hands.

After, lean your head forward as much as you can while using your hands to put pressure on the back of your neck. Repeat 10 to 20 times.

Exercise 4

In this exercise, you’ll need to position your right hand at your right temple.

Pushing against your hand’s pressure, lean your neck towards the right and then towards the left.

Repeat the exercise 10 to 20 times to the left to work the left side of your neck.

Exercise 5

Neck exercise

The fifth exercise is also quite simple to follow. Place your left hand on your head and push it towards your left shoulder as far as you can.

Stay in this position for 20-30 seconds and repeat the exercise on your right side, too. Repeat 3 times.

Exercise 6

Our sixth exercise consists in massaging the back of your head for 3-5 minutes. It’ll give you a great sense of pain relief in your neck area.

Natural remedies

In addition to these helpful exercises, don’t forget that you can always combine these routines with a set of natural remedies, which we’ll explain below.

1. Crushed ice

Crushed ice

For this remedy, you need to apply crushed ice onto your neck using a plastic bag. If you have a small injury, crushed ice makes for an ideal solution for reducing swelling.

Once the swelling has gone down, you’ll need to apply a towel soaked in hot water to the area for 10 minutes.

2. Orange peel bath

Another alternative option to try at home is preparing a bath using three orange peels, four lettuce leaves and two tablespoons of honey. Mix all of the ingredients in a half liter of water. Boil for 20 minutes and it’ll be ready to go.

This infusion can make a nice option for a relaxing bath. If the cause of your neck pain is stress or tension, this remedy is the perfect solution to treat it.

3. Nettle poultice

Nettle poultice

Nettle is a plant that contains powerful anti-inflammatory effects, which makes it ideal for treating neck pain and headaches.

If you want to make a poultice using nettle, you need to add a tablespoon of dried nettle leaves to a cup of boiling water and let it boil for a couple of minutes. After, strain the water.

Dip a cloth into the mixture and apply it to the affected area. You’ll find pain relief in a matter of minutes.

4. Lemon grass tea

Lemongrass has powerful anti-inflammatory effects. Having a cup of lemon grass tea can help you feel better.

It’s an effective solution that you shouldn’t overlook if you’re trying to find immediate pain relief. If you work in an office or spend long periods of time in front of a computer, don’t think twice about trying out this tea because it’s an exceptional remedy for alleviating neck pain.

It might interest you...
Learn How to Treat Neck Spasms
Step To Health
Read it in Step To Health
Learn How to Treat Neck Spasms

Neck spasms are common and usually caused by stress, bad posture, or muscle weakness, among other things. Find out more.

  • J. Ylinen, H. Kautiainen, K. Wirén, A. Häkkinen. Streching exercises Vs. Manual therapy in treatment of Chronic Neck Pain: a randomized, controlled cross-over trial. (2007). ingentaconnect.com/contentone/mjl/sreh/2007/00000039/00000002/art00006?crawler=true
  • TM Kay, A. Gross, CH Goldsmith, JL Hoving, G. Brønfort. Exercises for mechanical neck disorders. (2005)cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004250.pub3/abstract
  • Spine-health. Morrison G. Neck Exercises for Neck Pain. (2017). spine-health.com/conditions/neck-pain/neck-exercises-neck-pain
  • The Chartered Society of Physiotherapy (CSP). Exercise advice: neck pain. (2017). csp.org.uk/public-patient/rehabilitation-exercises/neck-pain