Relieve neck pain: Causes, tips and the power of heat

On average, our head weighs five kilograms, about as much as a full watermelon. It's no wonder that our neck is quickly overloaded if it has to carry this weight all day - especially if we have poor posture or are under stress. 

In fact, neck tension is now one of the most common complaints caused by our modern lifestyle. Whether due to long hours in front of a screen, one-sided strain or psychological stress - the neck is often the victim.

But how does neck pain actually arise and why does it rarely just remain a brief ache? In this article, we look at how we can relieve neck pain and get to the bottom of the matterwhat is behind the discomfort.

Note: This article does not replace medical advice. If your symptoms persist or are severe, you should consider a medical examination.

 

Typical causes of neck pain - why it often doesn't stop at tension

It often starts with a slight pull or a tense feeling - but if left untreated, neck pain can quickly become chronic. One of the most common causes is poor posture, such as sitting for long periods at work or excessive use of smartphones. This puts permanent strain on the neck muscles and causes them to tense up over time.

Stress also plays a major role. People who are tense often unconsciously pull their shoulders up or hold their head stiffly - a classic trigger for muscle tension. Sudden muscle overload, for example due to physical work, incorrect lifting or an unusually strenuous workout, has a similar effect.

Somehow, a lot of this can be attributed to a lack of exercise. Anyone who hardly moves or remains in an unfavorable position for a long time promotes hardening and poorer blood circulation. Of course, conditions such as osteoarthritis or disc problems can also lead to neck pain. An incorrect sleeping position also prevents the muscles from relaxing at night. Last but not least, emotional strain and stress have a greater impact on the muscle corset than many people assume.

 

Reading tip: If you want to learn more about the effects of tension, take a look at our post on Desk tension and how you can relieve it.

Symptoms of neck pain - usually more than just tension

Neck pain is not only manifested by an unpleasant pulling or stinging sensation in the neck area. Additional symptoms often occur, which can severely impair everyday life - especially if the pain is neglected for too long.

Many sufferers complain of restricted movementfor example, when turning or tilting the head is painful or only possible to a limited extent. Also radiating pain in the shoulders, arms or even the hands are not uncommon. Another common accompanying symptom is Tension headacheswhich result from hardened muscles and often feel pressing or pulling.

In some cases even dizziness, numbness or tingling in the arms in the arms when nerves are irritated by muscle tension or an unfavorable posture. Also Concentration problems and general exhaustion are also typical side effects, as persistent pain puts a strain on the body and causes stress. To prevent this from happening in the first place, you should take action quickly.

 

Neck pain - what to do? Immediate measures for relief

If you're plagued by neck pain, your declared aim is to find relief quickly. So let's take a look at the measures that can help alleviate your symptoms:

• Warmth: Whether it's a hot water bottle, cherry stone cushion or a warm bath - heat can help to promote blood circulation and gently relieve tension.

• Ergonomic adjustments: Incorrect posture in the office is often the main trigger. A height-adjustable chair, an adjusted monitor height or an ergonomic mouse can provide long-term relief.

• Massages: They loosen tense muscles and help to improve circulation. You can find out more about this in the section "Massage for neck pain".

• Massage devices: Neck massagers are an alternative to classic massage. They can have a targeted effect on tense areas and can be used from the comfort of your own home.

• Exercise & stretching: Regular, gentle exercise prevents muscles from hardening. Special exercises for the neck can provide additional support.

If tension occurs more frequently, you should consider taking proactive preventative measures.

 

Relieve neck pain: Effective exercises - movement as the key to relief

Targeted exercises can help to relieve neck tension, strengthen the muscles and prevent recurrence. Here are a few effective methods that you can use to reduce the risk of neck pain:

• Stretching exercises: Gently stretching the side muscles of the neck can help to relieve tension. To do this, simply tilt your head slowly to the side until you feel a stretch.

• Mobilization: Small, circular movements with the head promote mobility and prevent muscles from becoming "rusty".

• Strengthening exercises: Strong muscles support the neck. A simple exercise is the "double chin trick": push your head back slightly to create a double chin - this trains the deep neck muscles.

Regular use of these exercises can help to stabilize the muscles and prevent pain in the long term. But what if acute tension does not disappear through exercise alone? This is where a targeted massage for neck pain can have a supportive effect.

Reading tip: Find out more about targeted pain management strategies in our article "Pain management - how massages can help".

Massage for neck pain - how it can help

Anyone who has had one knows that a targeted massage can work wonders. Especially when tension is blocking your neck, the gentle but effective techniques can help to loosen the loosen the musclesto promote promote blood circulation and thus relieve pain. There are various options, depending on your personal preference and the severity of the pain.

Manual massages, for example by physiotherapists or trained masseurs, can target deep-seated tension. However, self-massage is also suitable for everyday self-massagein which you apply gentle pressure to hardened areas with your fingers or a fascia roller. Another option is mechanical massagerswhich offer a comfortable way to treat tense muscles. But here too, it all depends on the technique.

Relieve neck pain: Which massage techniques are particularly suitable?

The neck muscles are relatively sensitive, which means that not every massage technique is suitable for this area. Gentle techniques with a releasing effect are particularly helpful:

• Swedish massageClassic stroking and kneading movements promote blood circulation and relieve tension.

• Trigger point massageTargeted pressure on muscle knots helps to loosen stubborn hardening.

• Lymphatic drainageGentle technique to reduce swelling and support detoxification.

• ShiatsuPressure on energy points releases blockages and activates the body's self-healing powers.

If you regularly struggle with neck tension, massages can provide long-term relaxation, which also makes massage chairs an excellent option for relief.

 

Massage chair for neck pain - relaxation at the touch of a button

Most of these massage techniques can already be specifically applied using massage chairs, often supplemented by soothing heat therapy. With individually adaptable programs for the neck and shoulder area, they loosen tense muscles, promote blood circulation and support deep relaxation. 

Particularly practical: they can be used at any time without a waiting period or appointment - a long-term solution for anyone who regularly suffers from neck pain.

 

Prevention: how you can prevent neck pain

If you want to avoid neck pain, you should pay attention to good ergonomics - whether at work or at home. A height-adjustable desk, the right monitor height and a supportive cushion can help. 

Regular exercise, such as walking or gentle stretching and shoulder circles, keeps the muscles supple. Even short breaks in which you stand up, stretch and tense and relax your muscles can provide relief.

Make sure you hold your cell phone at eye level to avoid a so-called "tech neck". Yoga or back exercises can also strengthen and relax your muscles. 

Conscious relaxation is also important: stress promotes tension, so breathing exercises and mindfulness can make a big difference in everyday life. Massage chairs also provide effective support to relieve the neck.

 

More relaxation, less pain: take the solution to your tension into your own hands

Neck pain is not fate, but often the result of small habits. The good news is that you can actively do something about it. A lot can be achieved with better posture, more exercise and targeted relaxation techniques. 

Massages - whether by professionals or a massage chair - help to relieve tension and prevent it in the long term. Start today with small changes and feel how relief and relaxation spread through your neck area.