Do you have neck pain?
There are many causes for neck pain, but here is a very common cause and a simple strengthening solution.
Often our heads get “stuck” in a forward position. This happens because of the way we hold our head for long periods. The muscles both in front and in back of our necks can cause distress for us.
The front/side neck muscles attach from your collar bone area at the “notch” to your skull behind your ears.
The back neck muscles attach to the base of your skull.
When we are in this “forward head” position, the muscles in the back of your neck can get weak and overstretched OR too tight and contracted. It depends on how you’re holding your chin–tilted down or tilted up.
It’s also the start of a strained upper back that’s rounded forward. That’s not a desirable position, either.
Here is a simple tip to neutralize the muscles in the back of your neck. When these muscles are strong, and in a neutral position, they help us hold our head upright.
- Lie on your back. Your bed is fine. Use no pillow or the flattest pillow possible for your comfort (only if you absolutely need to.)
- Rock your head slowly by tilting your chin up and down. When you find the position for your head that feels the most neutral and comfortable, stay there. Your chin should not point up or down at this time.
- Gently press the back of your head into your mattress. Do this gently. Pay attention to what is going on in your neck as you do this.
If it causes discomfort, or feels inappropriate, stop.
It should only feel like movement with slight resistance from your mattress. You are only pressing until you feel resistance.
It is not a competition! Find your neutral, most comfortable neck position. Press gently into your mattress until you feel resistance. Repeat several times, assessing how your neck feels.
If you hear a little noise in your neck, like creaking, that is natural.
This is one of the first steps in strengthening the back side of your body.
A strong, balanced back is a happy back!
