Home practices soothe chronic neck pain

Many people suffer from chronic neck pain, for a variety of reasons, and I’ve been there! My crackly, creaky, painful neck and upper back were symptoms of Lyme disease-related inflammation (though I didn’t know that at first) as well as my hyper-flexibility in the upper spine.

My pain was severe. It was so intense, sometimes I would start to cry if my car hit a pothole. It felt like there was a kitchen knife stuck between my shoulder blades, and another few butter knives stuck in my neck. At one point I saw a chiropractor three times a week for a year, and it only managed the pain, never cured it. Sometimes I would adjust my own spine, and the violent cracking sound would reverberate across the room. This was frustrating and embarrassing. I own a Pilates-based, rehabilitation studio. Why couldn't I fix my own pain?

A few years ago I learned a few simple practices that have almost entirely resolved my neck pain. Though I’m still treating Lyme disease, my neck pain is a thing of the past. I still have instability in my cervical spine, but not those awful spasms. I see a chiropractor rarely, and I hit potholes with mere annoyance.

Three practices help resolve neck pain, stiffness, and instability

These practices can help anyone who has chronic neck pain, Lyme or no Lyme. They do take continual doing - and I know when I need them because I feel the instability in my spine start to return. There are three - one diet, one meditation, one movement. Anyone can do them. Here’s a description of each.

• Train your brain away from neck pain

The brain wires for habit. A focus on sensations of pain strengthens the wiring pattern for pain. Your neck pain can be a symptom of Lyme disease or from something unrelated - this rule of brain patterning holds true regardless. Feeling pain, paying attention to pain, thinking about pain – though perfectly natural – just begets more pain. Creating a new habit is challenging, but so very worth it. Here’s how I retrain my brain.

If I notice pain or discomfort in my neck, I immediately redirect my mind to visualize a warm, clear stream of water running up the inside of my spine, from my tail into my cranium. I imagine it making space between my vertebrae, softening my muscles, effortlessly elongating my body. I focus on this feeling, enjoying it, letting it feel blissful. If need be I lie down in order to immerse myself in the visualization.

I try to do this every single time I feel discomfort. Ideally, I never allow my brain to dwell on the sensations of pain for more than a few seconds. This way I wire the habit of softening and elongating into my nervous system, and this habit becomes stronger than the habit of pain. This takes mental discipline! But it becomes second nature over time. Pick imagery that works for you, it can be any imagery that makes you feel long, soft, and free. 

• Therapeutic exercise to strengthen and increase neck flexibility

Here is a simple exercise that helps most people with neck pain. I teach this to all of my Pilates clients who come in with a neck spasm.

Lie on your stomach, and turn your head to one side. Prop your head with your hands if you need to to be comfortable. It should feel like a gentle neck stretch, not sharp or intense. Relax as long as you like in this position, letting your neck soften and elongate. Then slowly and easily, keeping the movement small, lift and turn your head to the other side, and rest there. As it gets more comfortable, take more time in the turning and lifting. Look over one shoulder, look up and out into the room as you turn, and look over the other shoulder before resting.

You can spend a nice, long, meditative time doing this, gently increasing your range of motion and your strength in neck extension and twisting. Most of us spend way too much time with our heads bent slightly forward, flexing our necks. Neck instability can be exacerbated by weak, underused extensor muscles and a loss of our natural cervical curve. You can do this exercise every day if it works for you. 

Here is a video to illustrate. If for some reason it doesn’t appear in your browser, here is the link.

If these exercises exacerbate your pain, don’t do them. Some people, especially those who have symptoms of fibromyalgia, may not tolerate neck extension at all. Some cases of chronic neck pain are caused by positional cervical compression, or PC3. If you need help, see a qualified therapist. I offer zoom or in-person sessions to help you create a home exercise program that works for your unique body.

• Eliminating inflammatory trigger foods lessens pain

For me, discovering and eliminating inflammatory foods has been very very helpful with lessening pain. Trigger foods increase inflammation, and inflammation increases pain – plain and simple.

Trigger foods will not be the same for everyone. I‘m happiest on a Paleo / GAPS diet, with very low sugar intake, limited meat, and a bunch of high-quality fats. I felt a difference in my pain (and my immune system) within two days of changing my diet - though for some it may take up to three weeks.

You probably already have solid intuition about the foods that trigger you. For many people, these are the foods we have a sort of manic craving feeling toward. There is a term for this - addictive/allergic. If I tune in to that feeling, I know what I need to avoid. (Hello, dark chocolate espresso cake with a side of high rent bourbon.) Experiment with what works for you, and follow your deep, calm intuition - your body will lead you to the foods it needs. 

Thank you so much for reading! Wishing you swan-like posture, and an eagle's strength in flight,

Shona