Neck tension and pain is a very common complaint for me to see in the clinic, in all seasons. Many people will self-report that they tend to carry their stress in their neck and shoulders, which leads to chronic tension and pain.
In the seasonal change from summer into fall toward winter, I tend to see an increase in neck tension complaints as the fall chill sets into our bodies. People are unconsciously shrugging or holding their shoulders toward their ears as a defence against colder temperatures and fall busyness, not to mention the seasonal colds and flus that begin to affect us.
Neck tension and pain can stem from many roots, the most common ones being postural strain, side effects of illness and stress and joint stiffness in the upper spine. Luckily, most neck complaints are minor in nature, in that they pass with appropriate support and gentle mobility practice. Here are a few of my go-to ideas for supporting and easing neck complaints:
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Get on your nerves
One of the best ways to support an easing of neck tension is to work with the nervous system. Many stretches get into the neck muscles, but sometimes an even gentler approach is appreciated in this sensitive part of the body. The soft tissues in the neck serve to move our heads, help in balancing and orientating our bodies and guard important aspects of our neurology. The neck muscles take their job very seriously, and tension here can mean a perceived threat to any of our vital structures in the area. By taking a nervous system-friendly approach, we can relatively quickly ease any postural tension in all areas of the neck, at no risk of irritating anything further.
The nervous system responds very well to easy and slow ranges of motion. Try this simple routine:
- Setup: Sit or lay back with your knees bent and feet resting on the floor. Let gravity take over your shoulders.
- Rotation: As slowly as possible, rotate your head as if to look over one shoulder only as far as you can go with no sensation (we are not looking for a stretch here), then repeat this the other direction.
- Repetition: Move slowly and within the easiest available range of motion back and forth for about 20 passes.
- Side flexion: Repeat this idea with side flexion (tilting one ear toward the same side shoulder, in the easiest range of motion).
Breathe easily and steadily throughout. You’ll likely notice the range of motion available naturally increases given time, with no force necessary.
Catch and release
Next up, you can continue to treat the soft tissues and the nervous system in the area by doing a gentle tense-release practice. Tense-release practices, also known as progressive muscle relaxation, work by intentionally contracting muscle groups, then intentionally relaxing them. For the purposes of easing neck tension, we will work with the shoulders.
- Seated or laying comfortably, with your natural in-breath bring the shoulders up toward the ears as high as you comfortably can; then, with your natural exhale, release the shoulders back toward the ground. Repeat this five to 10 rounds.
- Staying with the shoulders, do another five to 10 rounds of inhaling to draw the shoulders toward the sternum, exhaling to let them sink back to where they began.
- Then, one more set, this time drawing the shoulders back toward the spine with the in-breath, and then releasing them to their start point with the exhales.
Warm regards
The neck tends to respond well to heat, especially with the kind of tension that tends to build up over time or stiffness that feels deep in the joints. Using a flax bag or hot, moist towel, wrap the neck and settle into a steady, rhythmical breath.
- Aim to inhale for three to six seconds (whatever is easy!).
- Exhale for about the same duration.
- After a moment, begin inviting the exhales to lengthen.
You could also do this breath practice in a hot shower or bath, imagining gravity making its way into the bones and tissues in the neck as you exhale.
When to seek support
At the end of the day, neck tension and pain can certainly be intrusive. Seeking out hands-on support from your local practitioners may be a good option. The neck generally responds well to treatments such as massage therapy, acupuncture, osteopathy, craniosacral therapy, athletic therapy, physiotherapy and others. Having neck tension assessed by a professional can provide options for more specific exercises and treatments that help improve your overall quality of life. If neck pain becomes intrusive to sleep or daily function, and is accompanied by headaches that do not change with time and treatment, and radiating pain down the arms, it’s important to seek professional assessment as soon as possible.
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