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  • Osmosis Chiro

3 simple exercises to reduce neck pain

Written by Vincent Chou

Neck pain can limit your ability to turn your head and now doing simple everyday activities like checking for cars before crossing the road or looking up at signs is now a struggle to do. Depending on the severity you can also have associated headaches or a combination of symptoms.

Neck pain is constantly on the rise with statistics showing 1 in 5 people suffer from neck pain.

So why is my neck putting me through so much pain?

Common causes

  • Poor posture

  • Poor sleeping positions

  • Pinched nerves

  • Muscle strains

  • Arthritis

Luckily, there are a couple things you can do to help ease the pain, however if the pain is unbearable or you have symptoms of numbness and weakness or balance issues please contact your doctor.


  • Neck rotations: Rotate your head as far as possible to one side without causing pain. Be careful to not side bend the head whilst performing this exercise. Repeat 10 times on both sides.

  • Neck stretch: Sitting in a chair, place one hand under your buttocks and depress the same shoulder. Now side bend your head towards the opposite side until you feel a stretch. Hold for 30 seconds. Repeat 5 times on both sides.

  • Chin tucks: Start with your body and head relaxed up against a wall. From this position gently tuck in your chin while keeping your head against the wall. Hold briefly and then relax your head to the starting position. Repeat 10 times.

These exercises are a good starting point for pain relief, however, if they are not helping with the pain then chiropractic care is the next step for treatment. Research has shown that chiropractic care produced immediate and short to medium-term relief for neck pain.

At Osmosis Chiro we can get you back to doing those simple daily tasks as soon as possible and decrease the chances of your neck pain recurring.

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