You deserve to live a pain-free life in Las Vegas, NV. Occipital neuralgia can cause severe headaches and neck pain, making daily activities challenging.
However, there are effective exercises you can do to alleviate this pain.
We will explore seven effective occipital neuralgia exercises that can provide pain relief. Try them today and experience the difference!
Understanding Occipital Neuralgia
Occipital neuralgia is a condition where the nerves that run from the top of the spinal cord up through the scalp, called the occipital nerves, become inflamed or injured. This can cause sharp, jabbing pain in the back of the head, neck, and behind the eyes.
Managing this pain requires a combination of medical treatment and at-home exercises. Here are seven chronic pain relief tips with exercises that can help.
1. Neck Stretch
The neck stretch is a simple but effective neck pain exercise for relieving tension in the sides of your neck. It’s easy to perform and can be done anywhere, whether at home or work in Las Vegas, NV. Follow these steps for natural pain management:
- Stand tall or sit with a straight back, ensuring your shoulders are relaxed
- Slowly lean your head to the right in the direction of your shoulder
- Then hold this position for 20-40 seconds
- Return to the starting position
- Perform the same movement on the left side, tilting your head to the left and holding for 20-40 seconds
2. Chin Tucks
Tucking your chin is an excellent exercise to strengthen the front muscles of your neck and improve your posture. They also help reduce strain on the occipital nerves, providing relief from neuralgia pain.
Here’s how you can do chin tucks:
- Stand tall or sit with shoulders relaxed and your gaze forward
- Tuck your chin inwards as if trying to create a “double chin” effect
- Stay in this pose for 5 seconds, feeling the stretch at the very back of your neck
- Let go and return to the starting position
- Repeat this exercise 10 times
3. Shoulder Shrugs
Shoulder shrugs are perfect for relieving stress in your upper back and neck. You can do this simple exercise anytime to help reduce stiffness and encourage relaxation.
Follow these steps to perform shoulder shrugs:
- Stand straight with your feet apart and your arms at your sides
- Bring your shoulders to your ears as high as possible
- Stay in this position for 3-5 seconds, then release and let your shoulders drop
- Perform this movement 10-15 times
4. Upper Trapezius Stretch
The upper trapezius stretch is for the muscles that often become tight and painful due to occipital neuralgia. These neuralgia stretches can help alleviate pain and improve neck flexibility.
Here’s how to perform the upper trapezius stretch:
- Sit straight or stand tall, ensuring your shoulders are relaxed
- Position your right hand on your upper back, extending very far toward your hip on the opposite side
- Use your left hand to pull your head to the left shoulder, feeling a stretch along your neck
- Stay in this position for 20-40 seconds, then return to the starting position
- Duplicate this movement on the other side by placing your left hand behind your back and using your right hand to pull your head towards the right shoulder
5. Cat-Cow Stretch
The cat-cow stretch is a flowing movement that increases flexibility and reduces pressure in the spine and neck. It is commonly used in various exercises to warm up the spine and promote fluid movement.
Here’s how to perform the cat-cow stretch:
- Begin on your knees and hands in the position of a tabletop, making sure your wrists are under your shoulders and you have your knees directly under your hips
- Breathe in while curving your back upwards, and lift your tailbone and head towards the ceiling (Cow Pose)
- Breathe out while rounding your spine, and bring your chin into your chest while moving your tailbone towards your knees (Cat Pose)
- Continue performing this sequence ten times, moving slowly with each breath
6. Levator Scapulae Stretch
The levator scapulae stretch targets the muscles connecting your neck to your shoulders, often becoming tight and painful. This stretch can help alleviate neck stiffness and improve mobility.
Follow these steps to perform the levator scapulae stretch:
- Stand tall or sit with a straight back, keeping your shoulders relaxed
- Put your right hand on the very back of your head
- Pull your head down towards your chest, aiming for your left armpit
- Hold this position for 20-40 seconds
- Return to the starting position
- Do this on the opposite side, placing your left hand on the back of your head and pulling towards your right armpit
7. Thoracic Extension
Thoracic extensions are essential for improving posture and relieving upper back and neck tension. This exercise targets the thoracic spine, enhancing its flexibility and reducing discomfort.
Here’s how to perform thoracic extensions:
- Sit on the edge of a chair with your feet flat on the floor, maintaining a straight back
- Place your hands behind your head, with your elbows out to the sides
- Lean back, arching your upper back over the chair’s backrest, ensuring your lower back remains stable and doesn’t overarch
- Hold this position for 5-10 seconds, then return to the starting position
- Repeat this movement 5-10 times, focusing on the stretch in your upper back
Performing these seven exercises can lead to long-term pain management and a better quality of life.
When to Seek Professional Help
While these exercises can be highly effective, it is important to know when to seek professional help. If you experience severe pain or persistent symptoms or the exercises do not relieve you, consult a neurologist in Las Vegas, NV.
Professional treatment can provide more targeted relief and address underlying issues.
Experience Relief With Occipital Neuralgia Exercises
Incorporating these occipital neuralgia exercises into your daily routine can provide significant pain relief. Stretching and strengthening the muscles in your neck and upper back can alleviate tension and reduce pain.
At Neurocare of Nevada, we understand the impact of chronic pain on your life. Dr. Gobinder Chopra, a triple board-certified neurologist, offers well-researched therapies to help treat neurological disorders.
Contact Neurocare of Nevada to schedule your appointment now and take the first step toward relief. Our quality care focuses on providing you with the best possible outcomes.