How To Get Rid Of Neck Pain In Less Than 30 Seconds

We constantly complain about our phones and laptops and yet we remain dependent on them. But,  how much of the time that we spend on them is actually work-related and how much is just surfing and chatting.

With so much time spent poring over our devices, it’s safe to say that technology can be, quite literally, a real pain in the neck! So, here are a few easy ways to get rid of neck pain and to ensure that it never comes back.

3 Techniques For Neck Pain Relief In 30 Seconds

1. Posterior Translation Exercise (25 seconds)

“The posterior translation exercise will help to correct your neck position, as  well as stabilize your spine for lasting neck pain relief” 

The most common cause for pinched nerves in the neck is poor posture, especially from leaning forward whilst sitting at a computer. In order to perform the posterior translation exercise, you will need a small rectangular hand towel. Hold the ends of the towel in your hands and place it behind your head so that the towel rests against the lowest portion of your skull.

Keep your head upright and without bending your neck move your head back so that your chin is in line with your collar bone. Hold the towel firmly so that there is resistance as you move your head back against the towel and hold this position for 3 seconds. Repeat this exercise 5 times. This exercise will help to correct your neck position as well as stabilize your spine for lasting neck pain relief.

2. The Arm Depressor Technique (30 seconds)

“The arm depressor technique will eliminate the root cause of neck pain which is muscle tightness or spasm”

The arm depressor technique is one of the easiest ways to nix neck pain. To do this exercise you will need to stand upright with your hands behind your back. If the pain is on the left side of your neck, grab your left wrist with your right hand.

Gently pull your left arm straight down and to the right and position your head so that it tilts forward and to the right – adjust your position until you reach a point when you can feel the tension in the area that is causing the neck pain. Hold this position for 30 seconds to get rid of the muscle tightness or spasm that is the root cause of your neck pain.

3. Nerve-Stimulating Neck Massage (15 seconds)

“A nerve-stimulating neck massage improves neuro-muscular pathways to help the muscles relax and heal quickly” 

Make a fist out of the hand, which is on the same side of the neck pain. Press your knuckles into the same side of your neck where you can feel the pain or ache. Lean your head over so that your knuckles dig into your neck and hold this position for 5



seconds; then move your fist a little higher for 5 seconds and then a little lower for an additional 5 seconds.

This simple massage technique will stimulate the nerves in the affected area for instant neck pain relief. It will also improve neuro-muscular pathways to help the muscles relax and heal quickly.

Everyday Habits To Permanently Fix Your Neck Pain

There are several small steps that you can take to improve you posture and prevent neck pain.

Keep Your Computer Monitor At The Right Level

“Sit upright with your head level and balanced, and in line with your torso”

Stooping over your computer for hours is not the brightest idea, but it’s often necessary. If you don’t watch your posture though, neck and back pain are guaranteed. When sitting at your comp, sit upright with your head level and balanced, and in line with your torso.

Avoid Single-Strap Tote Bags

“Single strapped shoulder bags put considerable strain on several groups of muscles in the neck & shoulders”

Research shows that using a single strapped shoulder bag results in a considerable amount of strain on several groups of muscles including the neck. Furthermore, the strap of the bag presses into the muscles and nerves of the neck and this is likely to cause neck pain as well as a frozen shoulder.

Reduce Texting

“Reduce texting time & hold your phone at eye level as this will ease the strain on your neck muscles”

Before you take offense, we are not suggesting that you stop texting altogether; just try to tone it down slightly! You might not realize it but you spend a lot of time hunched over your phone chatting with your friends and this puts a strain on your neck muscles. Also, find a comfortable position and hold your phone at eye level as this will ease the strain on your neck muscles.

Invest In A Headset

“To avoid the awkward positioning (as when cradling a phone between your shoulder & neck), start using a hands-free headset instead”

While most of us communicate via text these days, there are times when you want to hear your bestie’s voice! Most people cradle their phone in the crook of their neck as this leaves them free to cook, clean, and do other chores while they are on the phone. This position puts a lot of strain on your neck muscles, so just buy yourself a hands-free headset!

Most of us ignore neck pain in the hope that it will simply disappear by itself and while this may happen on occasion, often ignoring the problem just makes it worse. Determine the root cause of your neck pain and then take steps to resolve it so that you don’t have to deal with this issue ever again!