Do you have any suggestions or stretches I could do on my own for my neck pain?

Question

Hi doctor,

My neck has been hurting since last week. I stood up and felt something pop and began to become sore. I have been able to work out and go to work all week, and I thought it was getting better, but today, it hurts more, especially when I lift my right arm over my head. Unfortunately, there are no chiropractors available here. Do you have any suggestions or stretches I could do on my own?

Answer 1

Hi,

Welcome to icliniq.com.

I understand your concern.

In my opinion, you have a facet joint irritation in your neck. I recommend the following:

Apply ice to your neck.
A very gentle massage over the neck will be helpful.
A gentle stretch done gradually with an increase in the neck range will be helpful.
Stretch like bending your neck forward with the nose facing midway between rotating towards the shoulder. Bending the neck forward and giving very mild overpressure at the end of the range.

Try this, and please let me know how you feel. Kindly revert to me in case you need any further help in this regard.