3 Ways to Relieve a Stiff Neck and Headache

One of the worst symptoms of neck pain is a radiating headache. It can be exhausting and even depressing to wake up and live with neck pain. Because the neck is so important, serving and housing the nerves that extend to all parts of the body, those who experience any type of strain and muscle contraction within their necks are likely to also experience intense headaches and migraines. Not understanding how to treat it will leave you in a life filled with pain. In this article, we will be discussing 3 important ways to relieve your neck pain and headaches

Retraction With Extension 

A very effective technique for relieving the stiffness in your neck and ultimately stopping the headache is by engaging the area with some exercises. Retraction with extension is a great way to ensure you are stretching the neck in both ways. Not only does this help your neck loosen up it also helps strengthen the muscles in your neck.

photo of white painted roomThere are a couple of easy exercises you can do right from the comfort of your home to engage your neck in retraction with extension. Check out our YouTube video here where we show exactly what retraction with extension is and how to do it.

Proper Pillow and Sleeping Positions

The positions we sleep in can affect our quality of sleep as well as have a large impact on our bodies. If you are experiencing stiff neck pains, you should sleep on your side or back and avoid sleeping on your stomach. In addition, you should be mindful of the pillow you’re using at night. If you’re using a pillow that’s too high or too stiff, it can contribute to a sore and stiff neck. 

woman sleeping on bed under blanketsCheck out our YouTube video on our preferred sleeping positions. We know it may be hard to break the habits of improper sleeping positions but it’s a very necessary change in order to live pain free.

Moist Heat

It is important to note to only use moist heat or any type of heat when in the chronic stage of an injury. The chronic stage refers to anything after the first 3 days, where the acute stage refers to those 3 days. For more information on how to treat acute inflammation Click Here

Woman in SaunaHeat is a great therapy to loosen the neck and can definitely be used more effectively if paired with some exercises like retraction with extension. Our favorite type of heat is a reusable herbal heat pack that you pop in the microwave. They are easy and portable. A sauna, steam room, or a hot shower also are  great options.

If you are experiencing neck pain and/or frequent headaches, try these three ways to relieve the pain. If you are still in need of assistance, be sure to contact your musculoskeletal physician to learn more. Here at Underwood Healthcare, we are always eager to help you feel like the best version of yourself. If you have questions or you are interested in booking an appointment, contact us today!

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