4 Exercises Against Pain In The Cervical Spine
Bad posture, stress or incorrect movements can lead to pain in the cervical spine. You can find relief with these exercises.
Pain in the cervical spine is very common due to poor posture and long periods of sitting in front of the computer. They can be very uncomfortable, so today we recommend various exercises that can bring you relief.
Pain in the cervical spine can take on various dimensions and in some cases have a very negative effect on everyday life.
The pain is concentrated in the neck area, can be sharp and intense, and gets worse if the right measures are not taken. This can also disturb sleep.
Causes of pain in the cervical spine
Pain in the cervical spine is often caused by the following causes, which you should resolve as soon as possible:
- Bad posture can lead to numerous ailments. Sitting in front of the computer for long periods of time is often responsible for this. Avoid bad posture and take regular breaks for short movements.
- Stress at work or in private life can also lead to neck problems.
- Incorrect movement in everyday life or during sports is also often responsible for pain in the cervical spine.
Exercises for pain in the cervical spine
1. Turns of the head
Do this exercise whenever you can. Sit upright on a chair with your back straight and supported by the back of the chair.
The arms lie relaxed on the thighs. Now bring your chin to the left, turn your head until it is over your left shoulder. Then you turn your head in the other direction. Do at least 5 repetitions on both sides.
2. Side flexion
Lateral flexions can also be very helpful. Sit on a chair with your back straight and bring your left ear to your left shoulder. Use your left hand to better stretch your neck and move it towards your shoulder. The movement must always be carried out carefully and gently.
Repeat this exercise several times on both sides.
3. Backward and forward movement
Moving forward and backward can also be of great benefit in relieving pain in the cervical spine.
Carefully and gently tilt your neck back, your gaze lifts up to the ceiling. Then you go back to the starting position and then bend your head forward. You are looking at the ground.
While doing this, relax your jawbones and exhale slowly. Don’t forget to keep your back straight!
4. Relaxation of the shoulders
Make circular motions with your shoulders in both directions. The back is kept straight. Repeat the exercise at least 10 times.
This can help reduce tension and relieve pain in the cervical spine.
Other Recommendations
In addition to these simple exercises, there are other ways to relax the muscles. For example, yoga is an excellent idea! It’s never too late: women start practicing yoga at the age of 86
Massages are also very helpful and pleasant at the same time. If you don’t have the opportunity to get a professional massage, you can massage yourself.
We also recommend warm compresses or other heat treatments (warming herbal pillow, hot water bottle …).
Try not to put weight on your shoulders or lift heavy weights. If you have to lift heavy loads, crouch instead of arching your back.
