The neck is a vital part of the spine, that allows for the movement of the head, and also provides support in the process. Sometimes, structures that make up the neck and shoulders, such as muscles, vertebrae, discs, or nerve roots can become injured and lead to symptoms such as pain, stiffness and reduced mobility.
The Benefits of Exercising for Pain Relief
Contrary to popular belief, back and neck exercises can be beneficial for neck pain, shoulder pain and upper back pain relief and prevention. This includes relief from join pain in this region, as well as pain in the upper arms that may be due to cervical disorders.
However, the type of exercise matters, as the focus is on neck stretches, neck strengthening exercises, relaxing, and flexibility and mobility exercises, rather than engaging in intensive exercise programmes.
The type of exercise one needs also depends on the cause of the symptoms. For example, stiff neck muscles can benefit from stretching, which in time will restore the range of movement in this region of the spine. However, when the cause originates deeper than the muscles, a different type of exercises is recommended – that is spinal decompression.
Spinal Compression and Its Effects on the Spine
Compression of the spine is one of the leading – yet rarely spoken about – causes of neck pain and stiffness. As the name suggests, one’s spine (including the neck, as it is the top section of the spine) can become compressed, or pressed down. In many cases, this occurs due to various everyday activities that exert pressure on the spine, but other factors such as working in a manually intensive job or lifting weights as part of a workout routine can increase the rate and speed of compression.
Although it can affect the spine on a highly negative level and lead to a wide range of back and neck problems such as disc herniation and nerve pinching, in many cases it can be treated from home with the help of a device that reverses this process – the Spinal Backrack.
Backrack Spinal Decompression Device
The Backrack is easy to use as it allows the patient to lay down while engaging in exercises that target the specific region of the back where their problem occurs.
Backrack exercises can help with neck (cervical spine) problems such as:
- Pinched nerves
- Herniated/bulging discs
- Tight/sore muscles
- Misalignment
- Posture
- Headaches/migraines
Below there are a few examples of Backrack exercises that target this spinal region specifically:
Exercise 1 – Neck Roll/Neck rotation
This first exercise is a good starting point to warm up and massage the neck. It consists of simply rolling one’s head from side to side while laying down on the Backrack in the neutral position. Repeat this exercise a few times.
Exercise 2 – Chin to Chest
While in the same position, shift the direction of movement. Instead of twisting your neck from side to side, tilt your head up and extend the neck, then return to the original position and push your chin down into the chest. Repeat a few times.
Exercise 3 – Hip Lift/Double Leg Glute Bridge
The third exercise requires a bit more strength in the legs and hips as it requires the person performing the exercise to push from the heels in order to lift one’s hips so as to shift their bodyweight onto the cervical region of the spine and allow the nodules on the device to push into this specific region to decompress it. Once in the bridge position, hold for a few seconds, release, and repeat.
There are several other exercise variations that target the neck region in particular, as well as the thoracic and lumbar sections of the spine, if your pain extends to any of these other two regions. They can all be found in the user’s manual that comes with the Backrack.
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Author: Spinal Backrack
