According to an October 2010 study published in "Arthritis Care and Research," therapeutic exercise to treat chronic neck pain is underused, as doctors commonly prescribe narcotics and order diagnostic testing without acknowledging the effectiveness of exercise for this condition. Speak to your doctor if you are interested in starting an exercise program and suffer from chronic neck pain. He may recommend that you speak to a physical therapist before you begin a new workout routine.
Step 1
Stretch the muscles of the neck to prepare for exercise. Rotate the head in small circles to make three rotations to the right. Return your head to a neutral position and complete three rotations to the left.
Step 2
Focus on your form. When you do abdominal exercises, such as crunches and sit-ups, lift the body with your core and not by pushing up your neck. Pain in the neck indicates you are doing the exercise incorrectly and need to move the body using the abdominal muscles. Keep your hands behind your head to support the neck.
Step 3
Incorporate neck exercises into your daily workout routine. Move your head in a downward motion until you are looking at your chest, and feel a slight pull in the back of your neck. If you feel pain, release some of the tension. Hold your head in place for 10 seconds. Move your head an inch to the right and an inch to the left before returning to your starting position. Repeat five times.
Step 4
Ice the neck following a workout. Wrap an ice pack in a towel and leave in place for approximately five to 10 minutes after exercise to relieve pain and inflammation.
Tips and Warnings
- For pain relief following exercise, your doctor may recommend you wear a soft neck collar or take an over-the-counter pain reliever like ibuprofen.
- Avoid certain exercises unless your doctor gives his approval. Examples include weight lifting, leg lifts on the stomach and sit-ups with straightened legs.
Things You'll Need
- Ice pack
- Towel
