Have you ever woken up to find your neck stiff and twisted, causing discomfort and limiting your range of motion? If so, you might be experiencing wry neck, also known as torticollis. This condition can be incredibly painful and disruptive to your daily activities.
There are several strategies you can employ to help ease the discomfort and regain mobility:
- Gentle Neck Stretches: One of the most effective ways to alleviate wry neck is through gentle stretching exercises. Start by slowly tilting your head to one side, bringing your ear towards your shoulder until you feel a gentle stretch on the opposite side of your neck. Hold this position for 15-30 seconds, then repeat on the other side. Additionally, chin tucks can help to lengthen the muscles at the back of your neck, providing relief from tension.
- Heat Therapy: Applying heat to the affected area can provide immediate relief from pain and inflammation associated with wry neck. Use a wheat bag to apply gentle heat to your neck for 15-20 minutes at a time. Try to apply the heat when you are lying down comfortably instead of carrying the weight of the wheat bag on your shoulder.
- Maintain Good Posture: Poor posture can exacerbate wry neck and prolong recovery time. Be mindful of your posture throughout the day, especially when sitting at a desk or using electronic devices. Keep your shoulders back and your chin tucked, and try to avoid slouching or craning your neck forward. However, make sure your still allow gentle movement with your neck to avoid further muscle spasm.
- Gentle Massage: Massage therapy can help to loosen tight muscles and improve blood flow to the affected area, promoting healing and relieving pain. Using gentle pressure, massage the muscles along the sides and back of your neck, focusing on areas of tension and discomfort.
- Seek Professional Help: If your wry neck persists despite home remedies, it’s important to seek professional help from a physiotherapist or healthcare provider.
At Canning Vale and Winthrop, we have physiotherapists experienced in treating muscle and joint related injuries.
We can assess your condition and provide personalized treatment options, such as manual therapy techniques, deep tissue massage, trigger point release, dry needling, or corrective exercises tailored to your specific needs.
Book in with one of our experienced Physiotherapists for a comprehensive assessment and customized treatment plan. You can book an appointment at Physiotherapy West or call us on 9456 5553 (Physiotherapy West – Canning Vale) or 6388 4433 (Physiotherapy West – Winthrop).
- Author: Physiotherapy West
