5 Tips to Help Eliminate a Pain In The Neck?

Now I am not talking about how to deal with an irritating neighbor or an in-law that you may not see eye to eye with. I am talking about the pain we feel in our own body, primarily in our necks. Did you ever wake up in the morning with a “stiff neck” or feel neck tightness after working on the computer for a few too many hours. Well you are not alone. So here are some tips to consider.

  1. Pillows: If you are a back sleeper make sure the pillow is placed just under your shoulders to help keep the cervical spine (neck) and thoracic spine (upper back) flat. This will help elongate your neck and low back. Sleeping with a pillow under your head onlyStretchlying and not your shoulders will tilt the head forward and put strain on the discs and could compromise breathing. I had one student say that this helped stop her husband’s snoring. Worth it’s weight right there!
  2. If you sleep on your side. Make sure your pillow fills the gap between your head and shoulder. You do not want it under your shoulders in this case. You may need to use 2 pillows to accomplish this. What you are trying to prevent is the trapezius muscles to be over stretched with your head dangling down. This will cause tight traps and pain in the neck. You can also raise your head slightly off the pillow and glide your head back and up to lengthen the back of your neck. Always aim to lengthen the back of the neck not the front. Be moderate in this action as a gentle stretch is good. A sudden or harsh stretch can cause the muscles to tighten or spasm.
  3. Sitting, whether at a computer, a desk or at the dinner table, many of us have a bad habit of tucking our pelvis. This directly correlates to a rounded back and a protruding head. Once the head protrudes forward you put double the weight on your neck with every single inch forward. You may have heard of the term “text neck.” TNeckstretchry using a wedge to sit on. This will help antevert the pelvis to keep you from tucking. In turn this helps lengthen the back with each breath you take. Be careful “Not to sway” the back when doing this.                Next, lengthen your neck by gently pulling on the back of your hair or moving your head back and up keeping the chin relaxed and down. Stretching the back of the neck not the front.(*Use caution here if you have a suspected herniated disc at L5-S1. Anteverting the pelvis could possibly pinch off the herniated portion of your disc.)
  4. Use your eyes to look down and not your neck and head. This takes a bit of practice. Instead of moving the head forward when looking down train your eyes to look down. You may need to change your glasses prescription if you have bifocals to accommodate this new healthy posture. The neck remains tall and your eyes do the work. Training yourself to do this will eliminate extra strain on the neck from a heavy head. Do this on a regular basis and you’ll be creating a new healthy habit that will serve you anytime while typing, texting, cooking and more.
  5. Stretch the Traps: If you find your trapezius muscles get tight you can try a stretch to help relieve some of the tension. Do a shTrapstretchoulder roll to relax the shoulders back and into a healthy position. Place the palm of your right hand over your head near your left ear. Use your hand to lengthen the neck then gently ease the head towards the right shoulder. Push down with the heel of your left hand to augment the stretch. Hold for 20 – 30 seconds. Change sides and repeat. !!! DO NOT do this stretch if you have herniated, bulging or compromised discs in your neck.

For further information on these techniques you can call Michelle or go to http://www.gokhalemethod.com

Contributed by Michelle “Mickie” Ball – Massage Therapist and Gokhale Method® Teacher 0428 223 271


Published by Michelle Ball

I am a massage therapist and Gokhale Method® Teacher I do Hawaiian Lomi Lomi Massage simply for this reason- "It is the most relaxing massage that I have ever received and in turn, it is what I want to share with others." Lomi Lomi involves long rhythmic strokes as well as deep work relaxing the body, mind and spirit on all levels. I thoroughly love giving this massage. I am also a Gokhale Method Teacher. This method is based on the Book "8 Steps to a Pain Free Back" by Esther Gokhale. Primal Posture™ and alignment for Pain-Free living. After discovering this method for myself, it wasn't enough for me to just do massage. I wanted to teach people how they could help themselves when they are off of my table. Many of my clients suffer from chronic or acute pain. It is one thing for me to help people by applying external forces. But it is another to help empower them to help themselves lead a pain-free life 24/7. The Gokhale Method® teaches you how to lengthen strengthen and align your body enabling a pain-free life everyday! It doesn't involve a lot of exercises or gadgets. It incorporates improved movements that you use while sitting, standing, sleeping and walking. Doing daily movements in a way that promotes health and well being as opposed to promoting arthritic conditions, disc degeneration or worse. It is based on posture that you had as a little kid, on cultures where people don't experience back pain and on our ancestors. It is old/new information that we have forgotten how to use put together in an easy to follow, comprehensive way. Gokhale Method inspires you to think that there is something you can do for yourself to help treat your symptoms of pain. I encourage you to look into it further on www.gokhalemethod.com or contact me with any questions.

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