Description

Physiotherapy for neck pain is a safe and effective approach to reduce stiffness, relieve muscular tension, and improve posture and movement. Whether your neck pain is caused by poor posture, cervical spondylosis, disc issues, whiplash, or muscle strain, physiotherapy can help restore normal function and prevent recurrence. 🧠 Common Causes of Neck Pain Cause Description Poor posture Forward head, prolonged desk work (text neck) Cervical spondylosis Age-related degeneration of cervical discs and joints Muscle strain Overuse or sudden movement causing tightness/spasm Whiplash injury Sudden neck movement (often from accidents) Cervical disc herniation Presses on nerves, causing neck + arm pain Tension headaches Neck and shoulder tightness contributing to headache 🎯 Goals of Physiotherapy Relieve pain and muscle tension Restore range of motion Improve posture and ergonomics Strengthen neck and upper back muscles Prevent recurrence or chronic issues 🏡 Home-Based Physiotherapy for Neck Pain 🔹 Phase 1: Pain Relief & Mobility 1. Chin Tucks Sit/stand upright. Gently tuck chin backward (like making a double chin). Hold for 5 seconds, relax. Reps: 10–12 Benefit: Improves posture and relieves neck compression 2. Neck Range of Motion Exercises Turn head left/right Look up/down Tilt ear toward shoulder Reps: 5–10 each direction Tip: Move gently, no forcing into pain 3. Shoulder Rolls Roll shoulders forward and backward. Helps reduce tension in upper traps. Reps: 10 each direction 🔹 Phase 2: Stretching 4. Upper Trapezius Stretch Sit upright, tilt head to one side. Gently pull with opposite hand. Hold 20–30 sec Reps: 2–3 each side 5. Levator Scapulae Stretch Sit and turn head 45° to the side. Tilt downward (nose to armpit), gently pull with hand. Hold 20–30 sec Reps: 2–3 each side 🔹 Phase 3: Strengthening & Posture Correction 6. Isometric Neck Strengthening Place hand on forehead (or side), push head against hand. Resist without moving head. Hold 5–10 sec Reps: 5–6 in all directions 7. Scapular Retractions Sit or stand upright. Squeeze shoulder blades together, hold 5 sec. Reps: 10–15 Improves posture and supports the neck 8. Wall Angels (Posture Drill) Stand with back, head, arms touching a wall. Slide arms up/down like a snow angel. Reps: 8–10 Tip: Great for tech neck and desk workers 🕒 Sample Daily Neck Routine (15–20 min) Time Activity 5 min Warm-up: Chin tucks + shoulder rolls 5–10 min ROM & stretches: Trapezius + levator stretch 5 min Strength: Isometric holds + retractions Optional Apply heat/ice or do breathing relaxation 🛠️ Optional Tools Hot pack (relaxes tight muscles) TENS unit (pain relief) Neck pillow (for posture and sleep support) Foam roller or massage ball (for shoulder blade area) 🚨 When to See a Doctor or Physio Pain radiates into arm or fingers Numbness, tingling, or weakness in the arms Headaches that worsen with neck movement Pain persists beyond 2–3 weeks of home care 📥 Want a Custom Plan? Would you like: A 7-day neck pain relief plan? A printable PDF of these exercises? Guidance for cervical spondylosis, disc bulge, or work-related neck strain? Let me know your symptoms and cause, and I’ll tailor a safe, effective routine for your needs.