Say Goodbye to Neck Popping:
5 Simple Techniques to Relieve Tension and Improve Mobility
Are you tired of hearing that uncomfortable popping sound in your neck every time you turn your head? Neck popping can be a sign of tension and limited mobility in the neck, which can lead to discomfort and pain. But don't worry, there are simple techniques that you can try to relieve tension and improve your neck mobility. In this article, we'll be discussing five effective techniques that you can use to say goodbye to neck popping for good. From gentle stretches to self-massage, these techniques are easy to do and can be incorporated into your daily routine. So, if you're ready to say goodbye to neck popping and improve your overall neck health, keep reading to learn more!
What Causes Neck Popping?
Neck popping can be caused by a variety of factors, including poor posture, stress, chronic pain, and injury.
- Injuries, such as whiplash, can cause damage to the neck muscles and joints, which can lead to neck popping.
- Another cause of neck popping is degenerative joint disease. This is a condition that occurs when the cartilage between the joints breaks down over time. This can cause bone-on-bone contact, which can result in neck popping.
- One cause that is not commonly thought of is chronic pain. Chronic pain causes the movement maps in our brains to get blurry and muddy. These are the maps in our brain of every joint in our body and how to move that joint in a healthy and proper way. Chronic pain shrinks and blurs these maps and improper or aberrant movement can result in random neck popping.
Simple Techniques to Relieve Neck Tension and Improve Mobility
Fortunately, there are simple techniques that you can try to relieve neck tension and improve your neck mobility. Here are five effective techniques that you can use to say goodbye to neck popping for good:
1. Chiropractic Care for Neck Pain Relief
The first thing to know is that 'chiropractic' is a profession and not just a technique. Chiropractors do not simply move bones around, A solid evidence-based chiropractor has many tools in the toolbox to choose from. Common treatment modalities include:
- spinal manipulative therapy
- soft tissue work
- balance and proprioception work
- cold laser
- soft wave
- shock wave
- and lots of other strategies
Chiropractic care is a safe and effective way to relieve neck pain and tension. A chiropractor can perform adjustments to the neck to restore healthy movement to the spine and reduce tension in the neck muscles. Many times, this can help to improve mobility and reduce neck popping. Chiropractic care can also help to prevent future neck pain and tension. In addition, if the patient is a chronic and frequent self-adjustor and pops their necks daily, they have likely destabilized their neck which increases random popping. A chiropractor can help the patient understand how to strengthen and stabilize the neck musculature to help reduce the aberrant popping and movement.
2. Stretching Exercises for Neck Pain
Stretching exercises can help to relieve tension in the neck and improve mobility. One effective exercise is the chin tuck. To do this exercise, sit up straight and tuck your chin down towards your chest. Hold for 5 seconds and then release. Repeat this exercise 10 times.
Another effective exercise is the neck roll. To do this exercise, slowly roll your neck in a circular motion, moving your chin to your chest, over to one shoulder, back, and then to the other shoulder. Repeat this exercise 10 times in each direction.
Lastly, the retraction/extension exercise is excellent and based on the physical therapist, Robin McKenzie's amazing protocols. You simply glide your head backward as if you had your back against the wall and you were to touch the back of your head to the wall as well. From that point, you simply look up as far as you can toward the ceiling. As soon as it starts to become uncomfortable, stop. Just got to the point where you 'touch the pain.' Then back it up a bit and hold it for 10 seconds. Then repeat for 3 sets of 10 seconds each.
3. Massage Therapy for Neck Pain Relief
Massage therapy is a great way to relieve tension in the neck and improve mobility. A massage therapist can use a variety of techniques to massage the neck muscles and reduce tension. This can help to improve blood flow and reduce neck popping. Massage therapy can also help to prevent future neck pain and tension.
Here at Creek Stone, we have 3 amazing options for massage therapists and, since we do not depend on massage to pay our bills, we are able to charge less than most of our competitors. So, essentially, you get the same massage at a more reasonable price point.
4. Heat Therapy for Neck Pain Relief
Heat therapy is a simple and effective way to relieve neck pain and tension. Applying heat to the neck can help to relax the muscles and improve blood flow. This may help to reduce neck popping and improve mobility. Whatever heating product you use, make sure to use caution and always follow the directions for proper use.
5. Posture Correction for Neck Pain Relief
Poor posture can cause tension and limited mobility in the neck, which can lead to neck popping. But let me expand on that just a bit. Posture is not as big of a deal as we have made out of it over the years. Most people don't sit with perfect posture throughout the day. It wouldn't be comfortable or stustainable. Perfect posture simply is not normal. Patients can sit in any position they like and suffer no consequence as long as they are regularly and consistently changing positions.
People suffer consequences when they engage in sustained poor posture. For example truck drivers that are in one position all day every day. Desk workers. Dental workers. Kids on their electrical devices. Those who play video games for long periods consistently. These types of sustained poor postures will absolutely cause issues and should be avoided at all costs.
By correcting sustained poor posture, you can improve your neck health and reduce neck popping. To improve your posture, sit up straight with your shoulders back and your chin tucked in. Avoid slouching and hunching over your computer or phone and get up and walk around periodically to change and alter your posture regularly.
Preventing Neck Popping and Maintaining Healthy Neck Function
Neck popping can be a sign of tension and limited mobility in the neck, which can lead to discomfort and pain. But with these simple techniques, you can say goodbye to neck popping for good. From chiropractic care to stretching exercises, massage therapy, heat therapy, and posture guidance, there are many effective ways to relieve neck tension and improve mobility.
By maintaining healthy neck function, you can prevent future neck pain and tension and enjoy a pain-free life.
If you think we can help you with your neck popping in Amarillo, TX at Creek Stone Integrated Medical, give us a call at 806-355-3000 and get on our schedule today.
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Dr. Jeff Williams, DC, FIANM, DABFP, FMS is double Board Certified as a Fellow in Neuromusculoskeletal Medicine and Orthopedics as well as a Diplomate of the American Board of Forensic Professionals, Certified in Functional Movement Systems, expert witness in personal injury cases, and chiropractor in Amarillo, TX. As an Amarillo chiropractor, Dr. Williams treats chronic pain, disc pain, low back pain, neck pain, whiplash injuries, and more. Dr. Williams is also the host of The Chiropractic Forward Podcast (https://www.chiropracticforward.com). Through the podcast, Dr. Williams teaches fellow chiropractors and advocates weekly for evidence-based, patient-centered practice through current and relevant research. If you have any questions for Dr. Williams, feel free to email at [email protected] Learn more about Dr. Williams and his practice at https://www.amarillochiropractor.com.
Dr. Williams was voted Best Chiropractor In Amarillo in the Best of Amarillo 2020 & 2021. Dr. Williams's full-time Amarillo chiropractic practice is Creek Stone Integrated Medical at 3501 SW 45th St., Ste. T, Amarillo, TX 79109. If you are searching for a chiropractor near me, Dr. Williams is your Amarillo Chiropractor.
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