Chronic neck pain may be the result of an injury, such as whiplash, herniated cervical disks or repetitive strain from poor posture. Age and normal wear and tear can also contribute to chronic neck pain, which may be accompanied by headaches, weakness and tingling down one or both arms. Exercising with chronic neck pain may be difficult, as some exercises may put strain on the neck muscles.
Step 1
Take over-the-counter pain medications, such as ibuprofen, before and after your exercise session, per the manufacturer's dosing instructions. If you doctor prescribes a pain medication, take that medication as directed.
Step 2
Hold your body in proper alignment during all exercises. Keep your ears over your shoulders and tuck your chin. You may need to wear a neck brace to keep your neck aligned.
Step 3
Do gentle neck stretches after each exercise session. Tilt your head side-to-side, turn your head left to right, and circle your head clockwise and counterclockwise.
Step 4
Rest after each session, and apply alternating heat and cold if you experience neck pain. Apply an ice pack for 20 minutes, followed by 20 minutes of heat, and finish with 20 minutes of ice.
Things You'll Need
- Over-the-counter pain killer
- Neck brace (optional)
- Ice pack
- Heating pad
References
- Mayo Clinic: Neck Pain Lifestyle and Home Remedies
- Harvard Health Publications: Chronic Neck Pain Relief
- Spine Health: Chronic Neck Pain -- What Condition is Causing my Neck Pain
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al.; 2007
