3 Easy Ways to Eliminate Neck Pain

Neck pain is becoming increasingly common throughout the world. The prevalence of neck pain in the general population is about 23%. Most of us sit in a chair and look at a computer or our phones at some point during the day. If your desk is not set up correctly, and you don't pay attention to your posture throughout the day your body takes the hit for that. Unfortunately, 8+ hours at a desk with poor posture usually results in neck pain, mid back pain, headaches, stiffness in our spine and reduced tolerance for everyday activities or even worse, exercise. Sound familiar?

Also, I have a ton of women come to me while they are breast feeding and say they have neck pain and if you think about it, our body mechanics are TERRIBLE during the time. It is not wonder we are in pain!

I sustained an injury in my neck about 2 years ago which resulted in a herniation of the C6-C7 disc. I did 2 rounds of steroid injections and of course physical therapy. I was able to achieve 100% resolution of neck pain without surgery and the strength in my arm has come back equal to that of my unaffected arm (thank God!). I do continue to struggle with neck pain every once in a while if I move wrong AKA a kid jumps on my back unexpectedly, or I am carrying 2 children at the same time. As soon as I feel it coming on, I do these 3 exercises (links to youtube videos below) and the pain subsides almost immediately.

  1. Chin tuck: https://www.youtube.com/watch?v=lcolMM8soW4

  2. Wall Angel: https://www.youtube.com/watch?v=lE--dggxN68

  3. Bilateral external rotation: https://www.youtube.com/watch?v=bK6tbrS0S60

If you are struggling with acute or chronic pain, or just not sure where to start with working out please reach out to me. Don't just ignore it.

Hope this helps!


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Doctor of Physical Therapy

Integrative Nutrition Health Coach  |  Fitness Coach

Tel: (314) 749-9330