Neck Pain Relief Exercises

Whoever came up with the description of something being a “pain in the neck” didn’t choose the ‘neck’ part of the saying for no reason. We use this of phrase to complain about something bothersome because that’s exactly what neck pain is.neck pain relief redondo beach

Neck pain is a serious ailment that affects adults and teens. Neck pain can be debilitating, but the good news is that there are treatment options and exercises that can work to alleviate pain and discomfort in the neck. 

Causes of Neck Pain

There’s no running away from chronic neck pain. If you’re doing anything other than lying down, you’re using your neck. Your neck connects your head to your shoulders and the rest of your body which means that this small area has a big responsibility! When determining the right treatment options and exercises to relieve neck pain, it’s important to first look at the cause of the pain in your neck.

There are several common causes of neck pain including:

Neck Pain Relief Exercises

Neck pain is usually obvious but can manifest in different ways. Our body parts are interconnected, which means that if one part is out of alignment or producing discomfort, it can impact other parts of our bodies. Neck pain can impact our bodies through tension headaches, migraine headaches, tingling arms and fingers, shoulder pain, numbness, difficulty sleeping, light-headedness and difficulty swallowing.

If you find yourself constantly twisting your neck around trying to find relief, you may find that a bit of at home stretching and strengthening exercises, in addition to chiropractic treatment for neck pain, could improve your condition. There are several neck stretches meant to specifically provide neck pain relief. As a general rule, it is acceptable to stretch your neck daily but as always, check with your doctor of chiropractor before starting a neck stretching routine. The most popular neck stretches for neck pain relief are the corner stretch and the levator scapulae stretch. Here are three types of exercises that can provide relief for neck pain:

  1. Aerobic Exercise: Cardiovascular exercise, whether it’s biking, swimming, running, or hiking can provide overall pain relief in your body, including your neck. Aerobic exercise floods our muscles with increased blood flow increasing our range of motion, releasing endorphins, and loosening up tight and sore muscles. If you’re experiencing neck or back pain, aerobic exercise can help relieve your discomfort.

  2. Corner Neck Stretch: This is a popular stretch to provide neck pain relief by stretching the muscles in the front of the shoulders and check that surround the neck. This stretch can be performed 3 to 5 times per day and should be done before doing any neck strengthening exercises.
    To perform the Corner Neck Stretch:
    • Stand facing a corner of a room, approximately two feet back, facing into the corner with feet together.
    • Place forearms vertically on each wall with elbows slightly below shoulder height 
    • Lean in to the stretch as far as you can go without pain or significant discomfort. You’ll feel a stretch in the front of the shoulders and chest. 
    • Hold the stretch for 30 seconds to a minute.
  3. Levator Scapulae Stretch: This stretch is a more commonly seen stretch that involves stretching your neck from one side to another with the assistance of your hand.
    To perform the Levator Scapulae Stretch:
    • Sit on a chair with your back straight and abdominal muscles contracted and turn your head 45 degrees to the right. 
    • Bend your neck toward your right shoulder, letting it fall naturally
    • Hold the seat of the chair with your left hand and place your right hand on your head.
    • Slowly lean to the right until a stretch is felt. You should feel a stretch on the left side of your neck. 
    • Hold stretch for 5 seconds and repeat 3 times. 
    • Repeat the stretch on the left side.
  4. Chin Tuck Neck Strengthening Exercise: Perhaps one of the most effective activities you can do for neck pain relief is to strengthen it. The stronger your neck is the less pain and discomfort you will generally feel. The chin tuck exercise can be done anywhere at any time of the day and is said to be the most effective. To perform the Chin Tuck:
    • Sit on a chair in a neutral position, tuck your chin, and pull your head back and hold for 2 seconds.
    • The correct movement mimics the action that a person pushing your chin into your neck would make.
    • Release and repeat 3 times.

Remember, at home exercises are a wonderful way to relieve or prevent neck pain but there’s no substitute for a professional chiropractic treatment for neck pain. If you’re suffering from neck pain, make an appointment with a Redondo Beach Chiropractor today.

Does Chiropractic Help Arthritis?

Sometimes it seems that people don’t consider chiropractic care unless they’ve been injured or are suffering from spinal related complaints. But chiropractic care can help treat many conditions. Chiropractic care is a practice that focuses on the musculoskeletal system, the disorders within it, and how those disorders effect a person’s general health. When you lay it out that way you can see how chiropractic care is an appropriate treatment for a multitude of ailments, including arthritis. 

Chiropractor for Arthritis

One of the more debilitating conditions of the musculoskeletal system is arthritis. While many individuals may find relief from medications alone, they do not need to be your sole source of treatment. This is particularly true for those suffering from osteoarthritis. Caused by decades of wear and tear on your joints, arthritis can be helped by realigning the spine into its natural position.

Neck and Back Arthritis

One of the more prevalent areas in the body affected by arthritis is your neck and back. Arthritis neck pain and arthritis back pain can be made worse by continuing to operate on a spinal column that is slightly off kilter. A chiropractor specializes in detecting the misaligned areas and manipulating them back into their natural position. Chiropractic adjustment alleviates neck and lower back pain and helps maintain proper alignment to prevent further damage.

Arthritis in Jointschiropractor for arthritis

Osteoarthritis also presents in joints like knees, ankles, hips, and hands. Arthritis in these areas can be painful, but there are chiropractic treatments that may help increase movement and decrease discomfort.

Chiropractic adjustment can help with:

Chiropractor for Rheumatoid Arthritis

So, we know that osteoarthritis patients can benefit from chiropractic treatment, but what about those suffering from rheumatoid arthritis? The main symptom of rheumatoid arthritis is swelling caused by an overactive autoimmune response. This causes discomfort, pain, and even disfiguration.

How can a chiropractor help with rheumatoid arthritis? In the case of the rheumatoid arthritis patient, seeing a chiropractor assists in relieving stress from the nervous system. For example, if you experience arthritis knee pain, your physician may be able to lighten the load from that particular side if you happen to be misaligned and inflicting additional pressure on those joints. Chiropractic treatment works for a variety of autoimmune disorders as well as disorders like fibromyalgia, that have similar symptoms.

Other Chiropractic Treatment for Arthritis

You may find that you’re experiencing aches in other joints due to your arthritis such as your shoulders or lower back. If you are, you may be a good candidate for chiropractic acupuncture. Arthritis neck pain may be greatly reduced by way of this ancient Chinese medicine. Physical Therapy, when used in conjunction with chiropractic treatment, can help build muscle strength and decrease the symptoms of arthritis.

If you’re interested in chiropractic treatment for your arthritis or would like more information on how chiropractic helps arthritis, schedule an appointment with a Redondo Beach chiropractor today!

Should I See a Chiropractor for Knee Pain?

Do you wince, grimace, or hear cracks and pops whenever you bend your knees? You’re not alone. Knee problems are some of the most common issues that adults face. From injuries to obesity to arthritis, there are a multitiude of reasons that you may be experiencing knee pain. The good news is that a chiropractor can help. Here are some of the symptoms and causes of knee pain and how a chiropractor can help with knee pain.

What is Knee Pain?chiropractor for knee pain

Knee pain can be occasional or chronic. The difference in the type of knee pain depends on how often and why your knee hurts.

Eeryone has an ache or pain once in a while but that doesn’t mean you have a chronic issue. If you experience knee pain after vigorous exercise or a long day of standing on your feet, you may not need professional care. You could get away with icing and resting your limbs for a day or so and poof you’re back to normal. But if you have long-term pain, swelling, or sensitivity in one or both of your knees you most definitely can check the “chronic knee pain” box at your next doctor’s appointment.

Causes of Chronic Knee Pain

What causes knee pain in the first place? There are many reasons that you might be experiencing pain in your knees including:

How to Prevent Chronic Knee Pain

If you think you’re at the beginning stages of long term knee issues there are a few things you can do to prevent or at least slow down the process:

Redondo Beach Chiropractor for Knee Pain

It’s common to think that chiropractors specialize in treating just the spine. The image of someone standing over their patient, aligning their spine is a common one when chiropractors come to mind. But, can a chiropractor help with knee pain? Absolutely! Seeing a chiropractor for knee pain is incredibly beneficial. Your knee is a joint much like the joints in our neck and back and just as those spinal joints require alignment from time to time, a chiropractic knee alignment can be just what the doctor ordered for knee pain sufferers.

Visiting a chiropractor for your knee pain may unearth some additional problems you could be having as a result of your knee issues. It’s quite possible that discomfort in other areas of your body. It’s not uncommon to see patients with lower back pain who also have knee pain. Any misalignment or pain in the body like hip pain, SI joint pain, or pain associated with sciatica, can cause you to favor one side of the body and may cause knee pain. As a general rule, whenever there is misalignment in the body, it’s a good idea to see a chiropractor.

If you’re in the Redondo Beach area and would like more information about how you can prevent or treat chronic knee pain with chiropractic treatment, schedule an appointment today.

Redondo Beach Chiropractor for Neck Pain

Do you consistently find yourself craning your neck from side to side, squeezing your shoulders at your desk to release tension, or rolling your head around to loosen up? You’re not alone!neck pain treatment redondo beach

Having a stiff neck and experiencing shoulder pain can be majorly disruptive to your lifestyle. Unfortuantely, these are common problems that many many, both young and old, face. It’s so common that 7 out of 10 adults will suffer this type of pain at some point in their lives.

Causes of Neck Pain and Stiffness

It’s likely that you don’t even know what caused your neck pain or are so used to the stiffness that you can’t pinpoint a culprit. What are some of the causes of neck pain and stiffness?

The main causes of neck stiffness and pain in adults are: 

Neck Pain Causing Headaches

So, what if you suspect that your neck pain is causing headaches? If you think one has something to do with the other you’re on the right track. It is very common to experience both ailments in conjunction with the other in a sort of chicken or egg situation.

Some individuals may experience the headache prior to the neck pain, but more often it’s the neck and shoulder pain that leads to the headache. Neck pain and migraine headaches are a closely related pair. Same thing goes with neck pain from tension headaches, which makes a great deal of sense when you consider that a tension headache is just that – overly tense muscles leading to increased levels of discomfort.

Chiropractic Treatment for Neck Pain

Luckily, there’s a light at the end of the tunnel. There are many different methods of how to help neck pain but, as always, when it comes to the musculoskeletal system, neck pain and chiropractor go together like peanut butter and jelly. If you’ve had a stiff neck and shoulder pain that won’t go away after a few days, have problems looking left or right, are experiencing additional symptoms like numbness or tingling in your arms or hands, or if you think there may be a more serious cause of your neck pain, you should book an appointment with a chiropractor right away.

Chiropractic treatment for neck pain includes diagnosing the neck pain, figuring out the cause of the pain, and treating the pain through massage, acupuncture, physical therapy, and/or chiropractic adjustments. Your chiropractor will be able to help you find relief by decreasing inflammation, treating any numbness you’re experiencing, and making any necessary adjustments that may help prevent long term neck and shoulder issues.

Are you experiencing stiffness and neck pain? Treat your neck pain with a Redondo Beach Chiropractor today – click here to schedule an appointment.

Correct Sleeping Posture for Back and Neck Pain

correct sleeping posture for neck and back painSleeping is something that many people take for granted. If you’re someone who wakes up without back or neck pain, consider yourself lucky. For many people, sleeping can be a chore, resulting in a stiff and sore neck or back.

Believe it or not, the way you sleep can impact your back and neck. In some cases, your sleeping position is the cause of pain. Here’s a breakdown of common sleeping positions and how each position affects your neck and back.

Stomach Sleeping

Unfortunately, sleeping on your stomach is linked to lower back pain. This position puts unnecessary strain on lower back muscles and flattens out the natural curve of the spine. Another notable quirk of this sleeping position? Your neck is rotated to the side at all times, which causes strain in your upper shoulders and back. If you’re a stomach sleeper and wake up with back or neck pain, it might be time to change positions.

Side Sleeping

Sleeping on your side puts the least amount of strain on your body. Sleeping on your side with your entire body aligned makes for a well situated pelvis and aligned spine. This is part of the reason that a side sleeping position is recommended for people with back pain and for alleviating pain from sciatica.  

Studies have shown that sleeping on your side while pregnant is the best position to promote healthy circulation. Pregnant women can further the benefits of this position by placing a pillow between the legs to align hips. Pregnant women’s bodies go through immense changes during 9 month process and may experience additional musculoskeletal discomfort. Chiropractic care during pregnancy is a fantastic way to promote relaxation and bring some relief.

Combination Sleeping

For lack of a better term, a combination of sleeping positions such as the half side sleeping-half stomach sleeping position isn’t any good. Any twisting position during your sleeping puts you at risk of misalignment. When sleeping, it’s important to keep your neck and back in their natural relaxed position, rather than a combination of sleeping positions. If you currently sleep in a combination position, change your position.

Back Sleeping

So what is the best way to sleep for back pain? Flat on your back.

Back sleeping leaves room for the natural curvature of the spine and leaves the airway open. To make sure this position truly is the best way to sleep for your neck, however, try not to use a pillow to avoid pushing your neck into too tight an angle. Also, keep your hips in a comfortable position by keeping your legs straight down, not splayed out, turned out, or one cocked out to the side. All of these variations will throw your hips out of alignment, which can cause hip pain.

Correct Sleeping Posture

If you find yourself trying with all of your might to adjust your habits but still experience lower back pain throughout the day, consider adding some activities like these exercises for lower back pain into your waking hours to sooth those weary muscles. Whatever your situation or preferred sleeping position, you can make it work by understanding what the correct sleeping posture looks like. Every position has a variation making it more conducive to healthy sleeping. If you’re looking for more information about which sleeping posture is right for your back or neck pain, look into a posture screening. 

If your back pain is constant or worse when standing, chiropractic care might be the next move for you. Learn more about how correct sleeping positions and chiropractic treatment can improve your back pain. Schedule an appointment with a Redondo Beach chiropractor today.