How to Use a Foam Roller to Relieve Neck Pain

Posted by Performance Spine & Sports Medicine on December 18th, 2019

Many people with neck pain East Brunswick NJ and the surrounding area use neck rollers to help fight chronic pain. This is actually a very great thing to do as long as you do it properly. Below, we will break down when you should consider doing this as therapy when you might need professional help and the basic steps to use foam rollers for neck pain.

Is Neck Pain a Sign of Something Serious?

For starters, it’s important to understand that seeing a pain management doctor East Brunswick NJ or your nearest pain intervention center if you have neck pain. As a general rule of thumb, neck pain is manageable and will go away on its own. Since neck pain can absolutely be a sign of something serious, it’s important to see a doctor for a proper diagnosis if you think something might be wrong.

1. Lie Down on in a Comfortable Position

The first step to using a foam roller is to get yourself in a comfortable location. For best results, start by laying down on the carpet or a foam mat which allows you to be comfortable. The idea is that you are able to use the foam roller without causing other injuries or discomfort in the process.

2. Start by Rolling out Knots

Once you get comfortable, go ahead and lay the foam roller under your head as if it were a pillow. Then, slowly go up and down your neck and find any knots that you may have. Spend a fair amount of time on each of these before moving down further.

3. Go Slowly Down to Your Upper Back

Once you have worked your neck well, go ahead and slowly move down to your upper and middle part of your back. This will help both even out the work you did on the neck while simultaneously work on any tight spots that might be contributing to your neck pain.

4. Avoid Rolling Directly on the Bones

It’s important to avoid rolling directly on your bones when using a foam roller. This is not a good way to relieve pain. In fact, it will only risk causing more pain. Want to avoid visiting us for neck pain treatment in Milltown NJ or your local pain management center? This is how!

5. Avoid the Lower Back

A foam roller is not supposed to be used on your lower back. Often times, your spine will contract as to protect your back. Once you get to the middle portion of your back, it’s important to stop and finish the exercise. Otherwise, you can get seriously injured!

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