– Activities to avoid and change,
– Strategies for quick relief,
– Stretching for longer-lasting relief,
– Corrective Exercises, Yoga, and more…
Self-Care for this pain stiff pain at the base of the neck can be quick and effective when the person is active and healthy. During the stretching, this person often gets a shifts in their neck. For the older or less-active person, this requires some relief strategies with more persistent stretching. If this is wincing pain with almost no mobility, this can be more difficult to release on your own. A professional bodyworker can work on underlying structural issues. Also, they can help you get more effective relief with self-care.
Activities To Avoid or Change:
Suggestions for corrective actions focus on avoiding activities that twist the neck while you are chilled or your head is pulled forward. People awaken with this problem when they sleep with their head twisted, especially in a cold or drafty room. They may report aggravating it while picking up something with one hand while their head is twisted.
Walking in an imbalanced gait, especially with a cane, aggravates this stiffness at the base of the neck. Just this week, I had a client who came in after a visit to her orthopedist. She had a cane after having fluid drained off her knee. As with others, one of my first suggestions is that she visits her PT or finds web pages that teach her how to use her cane correctly. An improperly used cane often creates neck and shoulder problems.
Similarly, one client complained that he got this from holding onto the treadmill with one hand. Treadmill websites often list this in the top 10 problems.
Change your seated posture:
For Temporary Relief:
Some people get better results by putting the patch across the center of the top of your neck where the majority of head rotation occurs. The patch will loosen the whole area so that all of the muscles work become better balanced. Gentle tilting and turning of your head from side to side loosen the joints so that the muscles relax.
These self-care activities, like over-the-counter drugs, are not intended to replace appropriate medical attention. If you have concerns about these self-care activities, get help from a professional. Use these suggestions and strategies with discretion and at your own risk. See your doctor when your pain is severe, persistent, or doesn’t respond to these simple suggestions.
Stretches and Exercises for Longer-Lasting Relief:
Stretching the top of the neck will loosen the atlantoaxial joint. This joint is key releasing any pain pattern that involves stiffness while turning your neck.
Stretching the bottom of the neck will be more tender. Focus on gentle stretches with extra repetitions while extending the head up and away from the shoulders. This often releases with a little click.
This breathing exercise loosens the rib heads, which can be key to lasting relief. There is often a little click in the upper ribs that produces more complete relief.
Is Your Neck Extra Stiff and Painful?
Sometimes, turning your head is strongly limited by pain. This indicates that more than one of the muscles that creates a “stiff neck” is involved. Check out these posts on a stiff neck.
In this case, if the problem does not resolve with home care, consider professional help from your bodyworker. They will offer quicker relief, have longer-lasting results, and keep you focused on effective self-care.
Do You Have Forward-Head Posture?
This muscle is often overstretched and over-powered by Forward-Head posture. As the head moves forward, the opposing muscles become short and strong. Consequently, this muscle becomes overstretched and tight. Once the head has become imbalanced over the torso, this muscle fights to rebalance posture.
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Headstands can really aggravate this condition. Decompressing the lower neck and upper rib heads is key to deactivating this trigger point. If you insist on headstands, a solid headstand bench with good padding can help when you have warmed and opened the base of the neck for more than 8 minutes. Listen for little clicks around the top of your neck and base of thee neck that release the pain pattern. Use the bench when it is not painful on the neck.
Other patterns that may better match your pain pattern…
This site is undergoing changes. Starting in early 2020, we began changing the format of the posts to include more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We appreciate your input and feedback. You will see us adding posts and updating older posts as time permits.
Tony Preston has a practice in Atlanta, Georgia where he sees clients. He has written and taught about anatomy, trigger points, and cranial therapies since the mid-90s.
*This site is undergoing major changes. We are reformatting and expanding the posts to make it easier to read, more accessible, and
to include more patterns with better self-care. In the meanwhile, there will be inconsistency in formatting, content, and readability until we get the old posts updated. Please excuse our mess.