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5 Causes of neck pain and exercises for at home neck pain relief

By Annie Hansen

A simple kink in the neck can put us all out for the day. Not only does neck pain hurt, but it can be a large source of other pain in the body. In this article, we will discuss 5 causes of neck pain and neck pain relief at home.

There are times when you can identify the exact causes of neck pain, but sometimes we can't identify where it came from.

Whether it’s waking up with a stiff neck, talking on the phone with your head on your shoulder too long, or just turning your head too fast, neck pain hurts.

Here is a list of 5 causes of neck pain that are very common. 

5 causes of neck pain

Neck pain can be caused by many different things whether they are disorders, diseases or just everyday tweeks in the neck. Here are 5 causes of neck pain that are common in most people.

  • Degenerative disc. Cervical degenerative disc causes pain in the neck and arm. This happens when a couple of the cushioning discs in the cervical spine begin to deteriorate or break down. When these discs break down, they are unable to absorb shock and the bones begin to rub together. This cause of neck pain can be genetic, but can also be caused by injury or overuse.
  • Muscles strains. Overuse can strain the muscles in the neck and cause tightness and inflammation. Too many hours hunched over your computer or cellphone can often cause strain in the muscles and cause neck pain.
  • Whiplash. Injury caused by car accidents will strain the soft tissues in the neck. These soft tissues work together to support your head and neck. Injuries that strain the soft tissue will hinder the mobility and movement of the head and neck. This causes severe pain through the neck and down the body.
  • Diseases.There are certain diseases that can cause pain in the neck. Rheumatoid arthritis, meningitis, swollen lymph nodes, and more. These diseases can kill the movement and strength in the neck causing some pain. 
  • Poor posture. The alignment of the head and spine is in such position to support the head and neck and provide proper mobility. Spine Health explains that poor posture is the most common cause of neck pain due to forward head and shoulder posture.

These 5 causes of neck pain will create greater problems for pain in the rest of the body. If not treated properly these 5 causes of neck pain can also create serious problems for further injuries in the body.


5 causes of neck pain and how to relieve it at home


Neck pain can be treated multiple ways. There are ways that the neck pain can be treated by a physician. Depending on the condition of pain the physician will perform different tests. Here are a couple ways that neck pain can be treated.

  • Ice and heat therapy
  • Pain medication/muscle relaxants
  • Exercise
  • Physical therapy
  • Chiropractic
  • Massage

If you choose to visit a doctor, they will do some tests to determine the cause and area of the pain. These tests will help narrow down the treatment options. It is recommended that if the pain is extreme you should visit a doctor.

Going out of the home to see a doctor can sometimes be a hassle and not very fun. Neck pain relief at home is the most efficient way to solve this problem! Keeping treatment in the home is efficient and with the Plexus Wheel it can be effective.

The Plexus Wheel can help in different ways to effectively massage the neck, create better posture, align the spine, help degenerative discs and muscle strains, which are all factors that go into the neck pain. Here is how the Plexus Wheel helps.

  • The Plexus Wheel helps traction the spine and take pressure off the discs, helping relieve pain that is caused by degenerative and herniated discs.
  • “It keeps, maintains, and helps correct the natural curvature of the spine.” Dr. Mike Vanchiere - Spinal Rehab Chiropractor
  • The width of the wheel targets deep tissue muscles in the body. The wheel will help relieve tightness and strain in the muscles. The Plexus Wheel will reduce inflammation in the muscles.
  • The Plexus Wheel aligns the spine which helps correct poor posture. Good posture begins at the top of the spine and will support the head and neck. The wheel allows the shoulder blades to drop over the wheel and correct posture.

5 causes of neck pain and neck pain relief at home

There are many exercises that can be done with the wheel to have the results as noted above.

Neck pain relief at home with The Plexus Wheel stresses the importance of strengthening the upper back muscles to help improve posture and get the head in a more neutral position. When they get weakened, that is when you will experience back pain. Here are some exercises that can be done at home with the Plexus Wheel.

 Here is the basic back stretch with the Plexus Wheel that will relieve tightness in muscles, correct poor posture, and relieve pain in the neck. 

 5 causes of neck pain and how to relieve it at home

Basic Back Stretch

Sit on the floor in a relaxed position with knees bent and feet firmly on the ground. Place the Plexus Wheel against your back and while holding onto the wheel gently lie back.

5 causes of neck pain and how to relieve it at home

Lie your upper back onto the top of the wheel with it between your shoulder blades. Begin to roll back and forth by bending and straightening your legs. It will be a forward-backward motion. For a deeper stretch lower the back of your head towards the ground and drop arms to the floor.

5 causes of neck pain and neck pain relief at home

For more support, place the Plexus Wheel in the small of your back against a flat wall. Roll the wheel from the bottom of the spine to the top by bending and straightening your legs.

 5 causes of neck pain and how to relieve it at home

As you are performing the basic back stretch you are able to roll all the way up to your neck.

Relax your neck on the wheel and target the tight muscles at the top of the spine. 

Physical therapists and chiropractors that use the Plexus Wheel recommend that for best results to roll out 5 minutes a day. This 5 minutes of rolling can be done in one sitting or throughout the duration of the day. 

You can get a Plexus Wheel today to help with this pain and more! There are videos on our website with more exercises and uses of the wheel.