7 Effective Way To Relieve Neck Pain Fast

According to statistics, the average adult in the US spends about 2 to 4 hours a day tapping, typing, and swiping on their phones. Not surprisingly, this digital addiction often has serious consequences: constant observation of the device further presses the front and back of the neck.

Craft Side has put together the easiest ways to relieve neck pain and improve your posture at home.

How to Get Rid of Neck Pain Instantly

#1. Tennis ball massage

ways to get rid of neck pain
© Euphoric health and fitness / facebook  

What to do:

  • Grab a tennis ball and start massaging the base of your skull in different ways.
  • If you feel a tight area, press for approximately 20 to 30 seconds, then release and continue massaging.

Results: a tennis ball will help restore neck mobility by digging soft tissues and breaking muscle tension and stiffness.

#2. Bow Pose

Read: Yoga for Beginners: 15 Yoga Asanas That Will Give You a Flat Tummy

how to get rid of neck pain
© bhealthy.fr / instagram 

What to do:

  • Lie on your stomach with your chin on the floor and your arms at your sides.
  • Bend your knees so that your heels reach your buttocks.
  • Grab your ankles with both hands.
  • Inhale and lift your heels toward the ceiling and thighs away from the floor. Pull the top of the trunk and leave the floor at the same time.
  • Hold for 10 seconds.
  • Slowly lower your body to the floor while exhaling.

Results: Bow pose will help correct the rounded shoulders by opening them forward and strengthening the back muscles.

Read: 3 Minutes Simple Exercises Before Sleep to Slim Down Your Legs

#3. Camel pose

how to get rid of neck pain from sleeping wrong
© liana_vonorta / instagram  

What to do:

  • Kneel on the floor, place your knees at the hip-width and your thighs perpendicular to the floor.
  • Place your hands on the back of the pelvis and palms on the top of the buttocks.
  • Gently pull the tail forward and tilt the upper trunk back.
  • Hold your feet with both hands. If you can’t, lower your toes to lift your heels so you can hold them with your hands.
  • Lower your head back and hold the pose for about 30 to 60 seconds, then return to the starting position.

Results: Camel posture will help relieve stiff neck muscles and increase mobility in this area.

Read: You Need These Exercises to Look Gorgeous When Naked

#4. Cobra Pose

how to get rid of neck pain instantly
© kelmscottphysio / instagram  

What to do:

  • Lie on your stomach, stretch your legs back and place your upper feet on the floor.
  • Put your hands on the floor under your shoulders.
  • Inhale and start lifting your chest off the floor by stretching your arms. Press the tailbone toward the floor and bend the spine, slowly lowering the head back until you feel a stretch.
  • Hold for about 15 to 30 seconds and then fall back to the ground with an exhale.

Results: the Cobra posture helps to stretch the muscles of the front neck and realign the shoulders to restore a natural curve of the spine.

Read Posture Exercises: 10 Poses Will Show Which Muscles You Stretch

#5. The chin tuck exercise

how to get rid of neck pain from sleeping
© mehrgostarclinic / instagram  

What to do:

  • Sit straight and place your fingers on your chin.
  • Keeping your eyes on the horizon, gently push your chin toward your throat until you feel a stretch at the base of your head.
  • Hold for 5 seconds and bring your chin forward again.
  • Repeat 10 times.

Results: The chin tuck exercise will help you align the head directly over the torso, relieve spinal compression and reduce tension in the neck muscles.

Read: 7 Exercise to Melt Your inner Thigh Fat

#6. The corner stretch

how to get rid of neck pain fast
© Chad Aaron Ward‎ / facebook  

What to do:

  • In front of a corner of your room. Stand with your feet together a meter from the walls.
  • Place both forearms on the walls in front of you. Keep your elbows slightly below shoulder height.
  • Lean toward the corner until you feel a stretch in the chest and shoulders.
  • Hold the pose for 30-60 seconds and then return to the starting position.

Results: The corner stretch will help strengthen the neck muscles and combat pain and discomfort in this area.

Read: 7 Exercises That Will Transform Your Whole Body in Just 4 Weeks

#7. Neck stretches

how to get rid of neck pain after c section
© shutterstock.com  

What to do:

  • To do a front neck stretch, slowly bend your chin to your chest and hold for 15 seconds. Then raise your head to the starting position. After that, tilt your head back and hold it for 15 seconds too. Repeat the exercise 10 times from both positions.
  • To make a lateral neck stretch, tilt your head directly to the left, pulling the left ear toward the left shoulder. Hold for 30 seconds, then return to the starting position and repeat the stretch with the other side. Do a total of 10 repetitions.

Results: neck stretches help restore proper alignment and prevent muscle tension and neck pain.

Read: 8 Home Exercise and Yoga Asanas to Melt Belly Fat Naturally

How to use your phone To Avoid Neck Pain

how to get rid of neck pain from driving
Image/Illustrated Credit: Leisan Gabidullina
  • Keep your device at eye level. When using the phone, instead of lowering your head forward, try to maintain a neutral spine so that your ears are aligned with your shoulders.
  • Take a break every 20 to 30 minutes. If you spend a lot of time working with your device, be sure to take frequent breaks. Simply get up and walk, or do neck stretches from time to time.
  • Always pay attention to your posture. Be sure to check the way you hold your head and correct it as often as possible. Over time, you will get used to keeping your chin parallel to the floor.
  • Use your hands-free whenever you can. Try to avoid looking at your device all the time: turn your voice into messages with the help of text chat applications instead of typing and use a Bluetooth headset instead of chatting with your friends in the usual way.
  • Use the Text Neck application. This intuitive application will help you detect bad postures that cause neck pain and improve them immediately.

Read: 10 Best Stubborn Belly Fat-Burning Exercises in Less Than a Month

Do you know other ways to fight neck pain? Share your ideas with us in the comments!

Preview Image/Illustrated Credit: Leisan Gabidullina

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