Best Pulled Neck Muscle Treatment

Best Pulled Neck Muscle Treatment

Although pulled neck muscle is standard and can resolve itself, proper treatment can help reduce the pain and discomfort as the injury heals. You might even have to see a certified doctor if the pain lingers for too long or your previous treatments fail to work.

Here is how to deal with pulled neck muscle.

Common Causes of Pulled Neck Muscle

Your neck plays a vital role in supporting your head and facilitating movement. Unfortunately, you can develop pulled neck muscle for various reasons. First, pulled neck muscles can occur due to spasms caused by neck muscle strain. It can also happen due to a sprain. Unlike a neck muscle strain, a sprain occurs to the ligaments in your neck. Inflamed tendons can also cause pulled neck muscles.

Pulled Neck Muscle Treatment

Usually, primary self-care can help you relieve neck pain and discomfort caused by pulled neck muscle. Some initial treatments for pulled neck muscle include:

✅Over the Counter Pain Medication

Over-the-counter pain medications can help reduce the pain and discomfort caused by pulled neck muscles. It is advisable to try anti-inflammatory medicines to relieve the inflammation, which reduces the pain. Typical pain relievers might also help.

✅Ice

Applying ice within 48 hours of the pulled neck muscle can also help reduce inflammation and, thus, the pain.

✅Heat Therapy

If you don’t prefer ice, you can also apply heat within 48 hours to reduce the swelling and improve blood circulation. Improved blood circulation ensures that essential nutrients get to the injured neck. However, remember to apply a layer between your skin and the heat source to avoid skin injury. Moreover, apply heat for around 10 to 20 minutes only.

✅Avoid Strenuous Activities

Even after using over-the-counter pain relievers medication and applying ice or heat, you still need to rest your neck and avoid strenuous activities for a few days. Strenuous activities will give the tendons and neck muscles enough time to heal and feel better. You will only make things worse when you decide to push through the pain. It is also advisable to avoid a neck brace since it might prolong the recovery period and weaken your neck muscles.

✅Physical Therapy

If the pulled neck muscle lingers, physical therapy may help reduce the pain and discomfort. The physical therapist will create a custom program that targets the affected neck muscles, tendons, and ligaments.

✅Manual Adjustments

Manual manipulation of the cervical spine might also improve your neck’s range of motion and reduce pain and discomfort.

✅Massage Therapy

Getting a massage can also help by improving blood circulation and reducing discomfort.

Exercises to Deal With Pulled Neck Muscle

The best practices for pulled neck muscle should combine a range of motion and isometric exercises to strengthen and enhance flexibility. Activities can also support and stretch the neck muscle, tendons, and ligaments to speed recovery. Before starting any exercise, it would be best to see a certified physical therapist for guided therapeutic activities.

Best Pulled Neck Pain Exercises

Dealing with a pulled neck or a pulled back can be debilitating and lower your life quality. Fortunately, targeted pulled neck and pulled back exercises can help your recovery by strengthening the affected muscles, improving blood flow, and promoting healing. It’s worth pointing out that the best pulled neck exercises for strengthening and healing should be gentle. Moreover, begin with light exercises to gradually rebuild your back’s flexibility and strength. Let’s discuss some of the best-pulled neck exercises you can easily add to your everyday routine.

✅Child’s Pose

The child’s pose is proven to provide much-needed relief and relaxation. Generally, the child’s pose is a gentle yoga posture that comforts your strained back muscles. Moreover, the child’s pose exercise allows you to release tension.

How to Do the Child’s Pose?

• Bend
• Sit on your heels
• Extend your arms forward.
• Rest your forehead on the floor 
• Take a deep breath.
• Maintain the child’s pose for 20 to 30 seconds
• Feel the stretch along your back.

✅Cat-Cow Stretch

The cat-cow stretch is another effective pulled-back exercise to help you manage your neck and back pain. Although simple, the cat-cow stretch is effective enough to improve flexibility and reduce tension. The stretch involves gentle arching and stretching of the spine to relax your pulled-back neck and lower back muscles. Moreover, this stretch can also help release stress and improve spinal mobility.

How to Do the Cat-Cow Stretch?

• Start on your hands and knees in a tabletop position.
• Arch your back as you inhale and drop your belly towards the floor to complete the cow pose.
• Round your back as you exhale, and tuck your chin to your chest to complete the cat pose.
• Repeat for 10 to 15 repetitions while paying attention to your breathing sequence.

✅Neck Tilt Stretch

Another simple yet effective exercise that targets the muscles on the side of your neck is the neck tilt stretch. The neck tilt stretch can improve flexibility and alleviate tension when done correctly. In addition, this stretch promotes better posture and reduces the risk of strain. 

How to Do the Neck Tilt Stretch?

• Start while standing or seated with your shoulders relaxed.
• Tilt your head to the right.
• Move your right ear towards your right shoulder.
• Maintain the position for about 15 to 20 seconds.
• Breath deeply
• Maintain a relaxed posture.
• You should feel a gentle stretch along the left side of your neck.
• Exhale as you gently return your head to the neutral position.
• Repeat the stretch on the left side.

✅Neck Isometrics

Neck isometrics involves applying static resistance to increase the resistance of your neck muscle. Isometric exercises can also help build your neck’s stability and posture support. In addition, engaging in neck isometrics regularly can improve muscle balance and your neck’s overall health.

How to Do the Neck Isometrics?

• Start while sitting or standing up straight.
• Relax your shoulders and keep your spine aligned.
• Place your hand against your forehead to create gentle resistance.
• Press your head against your hand to engage the muscles at the front of your neck.
• Maintain the position for around 5 to 10 seconds.
• Relax your muscles.
• Do the same for the other side and the back of your neck.

✅Cobra Stretch

The cobra stretch is another yoga pose that can gently stretch the muscles in your back while promoting flexibility along the spine and the neck. This stretch can also help relieve tension in the lower back muscles. It also promotes proper back alignment and spinal mobility.

How to Do the Cobra Stretch?

• Lie on the floor.
• Place your palms beside your shoulders.
• Press through your palms
• Lift your upper body.
• Keep your hips and lower body on the floor.
• Gently arch your back to lengthen your spine.
• Maintain a slight bend in your elbows
• Engage your back muscles to help you hold the stretch.
• Hold for 15 to 20 seconds while breathing deeply.

✅Shoulder Blade Squeeze

Performing a shoulder blade squeeze can also help strengthen your upper back and reduce tension in your shoulder and neck muscle. This exercise has proven beneficial for upper back discomfort or strain.

How to Do the Shoulder Blade Squeeze?

• Stand up straight or sit with your shoulders relaxed and your spine aligned.
• Slowly move your shoulder blades towards each other without tensing your neck.
• Imagine that you are squeezing an object between your shoulder blades.
• Maintain the squeeze for five to 10 seconds without straining.
• Gentle release the squeeze and allow your shoulder blades to return to their neutral position.
• Repeat the squeeze for about 10 to 12 repetitions.

✅Chin Tucks

Chin tucks can also help you deal with a pulled neck muscle by targeting the muscles at the front of your neck. Additionally, this exercise can promote better posture and strengthen your neck muscle. It can also enhance overall neck stability and support.

How to Do Chin Tucks?

• Stand up straight or sit with your shoulders relaxed and your spine aligned.
• Look straight ahead
• Keep your chin parallel to the ground.
• Slowly draw your chin downward towards your neck.
• Remember to engage the muscles at the front of your neck while performing this movement.
• Hold the chin tuck for 5 to 10 seconds while maintaining a gentle contraction.
• Slowly release the chin tuck and return to the neutral position.
• Repeat for about 10 to 12 repetitions.

✅Shoulder Rolls

Shoulder rolls can help improve mobility and reduce shoulder and neck tension. It’s among the best exercises for shoulder discomfort or strain. The exercise can also contribute to better posture and mobility in your shoulder joints.

How to Do Shoulder Rolls

• Start while sitting or standing
• Ensure your shoulders are relaxed and your spine aligned.
• Lift your shoulders 
• Take a deep breath.
• Roll your shoulders backward 
• Move your shoulders away from your ears as you exhale.
• Complete the cycle by bringing your shoulders down and forward.
• Repeat the shoulder rolls for 10 to 15 repetitions.
• Reverse the direction to complete another set of repetitions.

When to See a Doctor for Pulled Neck Muscle?

We have been helping local communities access quality multidisciplinary care and all the benefits they are entitled to due to their injuries. It is essential to see a certified personal injury specialist early on before the pulled neck muscle gets out of hand. Be sure to visit La Clínica today for specialized torn neck muscle treatment if you are in an accident or have repetitive motion at work.