Therapeutic Massages for Neck Pain

Simple Stretches and Massage Methods to Ease Sore Neck Muscles

Do you wince when turning your head? Does neck pain make it hard to get comfortable? If rolling your shoulders and stretching your neck muscles have stopped providing relief, it may be time to book a massage. 

Targeted massage techniques can help relax the strained muscles causing your neck pain and restore mobility to help you move comfortably again.

Keep reading to learn how regular massage can reduce inflammation, improve posture, and provide natural pain relief for common causes of neck pain like muscle tension, whiplash, and poor ergonomics. 

You’ll also discover self-care tips and lifestyle changes to prevent the recurrence of neck pain.

What Causes Neck Pain?

Neck pain can originate from many sources, ranging from simple muscle strain to serious underlying conditions. Understanding the root cause is key to finding the right treatment. Some of the most common culprits behind neck discomfort include:

Cause	Description
Poor Posture	Slouching over phones and laptops strains the neck muscles and ligaments. Maintaining one position for too long leads to fatigue. Whiplash and arthritis can also contribute to poor posture.
Muscle Overuse	Reading, computing, or looking down frequently requires prolonged forward head positioning. Overworking the neck muscles leads to painful spasms and stiffness.
Sudden Injury	Whiplash from car accidents causes severe neck muscle and ligament sprains. Falls or fractures of the vertebrae also result in acute pain.
Age-Related Changes	As we get older, wear and tear can cause disc degeneration and bone spur formation. Spinal stenosis, or narrowing of the spinal canal, compresses the nerves.
Inflammation	Neck tendons, muscles, and ligaments can become inflamed. Arthritis and bone spurs put pressure on surrounding tissues.
Nerve Compression	When nerves in the neck are compressed, pain can radiate into the shoulders, arms, and hands. This radiculopathy causes numbness and weakness.

How Can Massage Therapy Help Relieve Neck Pain?

Numerous studies have found massage therapy to be an effective treatment for reducing different types of neck pain, both immediately after treatment and over a course of treatments. 

Massage may relieve neck pain through several mechanisms:

Releasing Muscle Tension

Massage techniques like kneading, compression, effleurage, and trigger point therapy help relax tight, strained muscles in the neck, shoulders, and upper back. This reduces muscle knots, spasms, and myofascial trigger points that refer pain to the neck area. Relieving muscle tension reduces neck pain caused by chronic muscle strain, injury, or poor posture.

Increasing Circulation

Massage boosts blood circulation to the neck muscles and tissues. Improved blood flow brings fresh oxygen and nutrients to the area, aids in removal of metabolic waste, and promotes healing. Enhanced circulation can reduce inflammation, a common cause of pain.

Improving Range of Motion

Massage therapists use stretching, mobilization, and range of motion techniques to improve flexibility and mobility in the neck. This allows for freer movement and better function, reducing stiffness and pain.

Reducing Inflammation

Massage is thought to decrease inflammatory chemicals in muscles and increase lymph drainage, thereby reducing swelling, muscle spasms, and pain. Massage may also boost circulation of anti-inflammatory chemicals.

Improving Posture

Massage techniques that focus on releasing strained muscles in the upper back, chest, and shoulders can improve head and neck alignment. This helps reduce forward head posture that contributes to neck pain.

Relaxation Response

Massage triggers the body’s relaxation response through the release of endorphins, serotonin, and dopamine while decreasing stress hormones like cortisol. This relaxation effect reduces perception of pain.

Increased Body Awareness

Massage enhances body awareness and connectivity between body and mind. This helps clients become more conscious of neck tension and move in ways that better support the neck.

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Types of Massage Techniques Used for Neck Pain

General massage therapy uses a combination of techniques tailored to your specific condition. Some techniques commonly used are:

1. Swedish Massage

A full-body massage using long, flowing strokes towards the heart interspersed with kneading and circular movements. The therapist will use massage oil to reduce friction and warm up the muscles. Swedish massage helps improve circulation, relax the nervous system, improve flexibility, and loosen adhesions in the muscles.

2. Deep Tissue Massage

A targeted massage technique using slower strokes and more direct deep pressure to reach below the superficial muscles and release chronic tension in the fascia and deeper muscle layers. The therapist may use elbows and forearms for increased pressure. Deep tissue massage helps relax stiff, tired muscles, releasing built-up lactic acid and improving posture.

3. Trigger Point Massage

Also known as myofascial trigger point therapy, the therapist will isolate taut muscle knots or trigger points and apply direct pressure to release them. This helps alleviate pain and muscle spasms throughout the area being treated. Trigger point therapy interrupts dysfunctional neuromuscular patterns.

4. Mobilization

Low-velocity oscillation techniques performed by a massage therapist or chiropractor to gently mobilize the soft tissues and joints. Mobilization helps improve range of motion, decrease muscle tension, enhance circulation, and speed healing in the area treated.

5. Stretching

The therapist will gently move the head, neck, and shoulders through their full range of motion to increase flexibility and circulation. Passive stretching performed by a massage professional helps relax the muscles and safely move the joints through restricted ranges.

6. Heat Therapy

Therapeutic heat is applied before or during massage to boost circulation, alleviate stiffness, and induce deeper muscle relaxation. Moist heat is often used with massage to prepare the tissues.

7. Cold Therapy

Ice packs or cold compresses can help decrease inflammation and relieve pain when applied to injured or overworked areas. Alternating cold and heat is helpful for chronic neck issues.

8. Neck Traction

A gentle, prolonged pulling force is applied to the head to separate the vertebrae and relieve pressure on the cervical discs and nerve roots. This allows bulging discs to retract and takes tension off compressed nerves.

Specialized massage techniques like shiatsu acupressure or craniosacral therapy may also provide relief:

• Shiatsu: Finger pressure massage derived from Traditional Chinese Medicine that utilizes the body’s meridians and pressure points. Shiatsu helps release tight muscles, stimulate energy flow, and treat pain based on the imbalances identified.
• Craniosacral Therapy: Delicate massage techniques are used to ease compression on cranial bones and release restrictions around the brain and spinal cord. Benefits include headache relief, improved sleep, and reduced neck and back pain. Helps anxious nervous systems relax.

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How Frequently Should You Get a Neck Massage for Pain Relief?

For managing chronic neck pain, multiple massage sessions over time are usually needed for sustained relief. General guidelines include:

Condition	Treatment
Acute neck pain	1-2 massages per week for a few weeks.
Subacute neck pain	1 massage per week for 6 weeks.
Chronic neck pain	1 massage every 2 weeks for 3 months.
Maintenance	1 massage per month.

The duration of each massage session can range from 30 minutes up to 90 minutes depending on your needs. A 2014 study suggests that multiple 60-minute massages per week are more effective than fewer or shorter sessions for individuals with chronic neck pain.

For immediate, short-term relief of sudden neck muscle spasms or strains, a one time, 30 minute targeted therapeutic massage session can help tremendously.

Self-Massage Techniques to Try at Home

Practicing self-massage techniques at home between professional massage therapy appointments helps reinforce the benefits. Here are some simple self-massage techniques to try:

1. Neck Rotations: Gently rotate your neck to the right and left, letting your head fall towards each shoulder. Repeat 5-10 times per side.
2. Chin Tucks: Draw your chin straight back lengthening the back of your neck. Hold for 5 seconds and repeat 5-10 times.
3. Side Neck Stretch: Tilt your head toward your right shoulder until you feel a stretch. Use your right hand to gently pull your head closer to the shoulder. Hold for 20 seconds. Repeat on the left side.
4. Upper Back Massage: Reach both hands over your shoulders and knead tight spots along your upper back and shoulders. Use your thumbs or a massage tool to target tight areas.
5. Suboccipital Release: Place your fingers on the suboccipitals (below base of skull) and apply gentle pressure in circles. Helps headaches.
6. Tennis Ball Massage: Lean and roll tight neck and shoulder areas over a tennis ball against a wall to release trigger points.

Use caution with self-massage and stop if you feel any sharp or radiating pain.

Lifestyle Changes To Prevent Neck Pain

Neck pain can often be prevented or reduced through modifications to daily habits and routines. While massage provides excellent relief of existing pain, implementing the following strategies can help address underlying causes and prevent recurrent neck issues:

1. Maintain proper posture: Whether sitting at a desk or standing for prolonged periods, be mindful of keeping the neck and head balanced over the shoulders without leaning or craning forward. Refrain from hunching the shoulders up toward the ears. During computer work, position the monitor at eye level to avoid strain.
2. Take frequent breaks: When performing repetitive tasks like computer work or reading, take a break every 30-60 minutes to stretch the neck, roll the shoulders, and change positions. Set reminders to get up and move around.
3. Limit device use: Constantly looking down at handheld devices strains the neck. Bring devices up to eye level or use a stand. Limit screen time and take regular breaks.
4. Use ergonomic equipment: An ergonomic chair, keyboard, and desk setup helps maintain better posture during sitting. Customize to fit your body properly. A footrest can prevent slouching.
5. Perform stretches and exercises: Simple neck stretches and exercises done daily help keep the muscles flexible, strong, and less prone to pain. Target the major muscle groups like the sternocleidomastoids, upper trapezius, and levator scapulae.
6. Use hot/cold therapy: Applying heating pads or ice packs can relieve muscular tightness and spasms. Use heat for chronic stiffness and cold for acute pulled muscles or inflammation.
7. Sleep properly: Use a mattress and pillow that provide optimal support and alignment for your sleep position. Side sleepers need a thicker pillow; back sleepers need slender support.
8. See a doctor for severe or persistent pain: Consult a physician if pain is severe, radiates down the arm, or persists beyond a few weeks of home treatment. This may indicate a serious condition requiring medical evaluation.

Making appropriate lifestyle modifications and being proactive with stretches and posture can go a long way in preventing recurring neck pain episodes. However, acute strains or chronic conditions may still arise, in which case massage and other therapies are highly beneficial.

Relieve Your Neck Pain at Kaly

If you suffer from bothersome neck stiffness and pain, therapeutic massage can likely help you find relief and restore mobility. Kaly makes it easy to connect with licensed massage therapists that specialize in pain relief and injury recovery.

Get matched with neck pain specialists tailored to your needs and preferences. Schedule online or via the app at times that work for your schedule. Kaly therapists come to your home, office, or hotel so you can enjoy massage therapy without leaving your space.

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