1. Degenerative disc

A cervical degenerative disc can induce pain not only in the neck but also in the arm. This is due to the deterioration of more than one cushioning discs in the cervical spine. If these discs break down, they cannot absorb shock which makes the bones rub against each other. This can be due to genetics, injury or overuse.

2. Straining of muscles

Overusing the muscles of the neck can strain them and cause inflammation as well as tightness. Spending long hours on the computer or the phone could be the cause of muscle strain in the neck.

3. Whiplash

Injuries caused by car accidents have the ability to strain soft neck tissues. These tissues have the functions to support your neck and head together. Injuries that affect the soft tissues will disturb the movement and mobility of the neck and the head which causes pain.

4. Diseases

Some illnesses like meningitis, rheumatoid arthritis, and swollen lymph nodes can cause pain in the neck area. They can also kill the strength and the movement causing pain.

5. A poor posture

Having a bad posture can be one of the reasons for neck pain. Make sure that you are in a healthy position to avoid the pain.

Many home remedies can be adopted to get rid of neck pain, including therapy with heat and ice as well as pain medications. However, you can also do so with exercises. The following are some exercises that are helpful for neck pain.

1. Neck motions

Sit on a chair, with your feet both flat on the floor. Make sure your back is straight and your shoulders are down. Start by bending your neck to the front towards your chest and hold for two seconds. Then extend your neck so you are looking up at the ceiling, and hold for two seconds. The turn your head towards the right so that your chin is parallel to your shoulder and hold for two seconds before you repeat the motion turning to the left. After doing so, tilt your head, bringing your ear down and near your shoulder, hold for two seconds and repeat on the other side. Repeat all the movements 10 times.

2. Trapezius muscle stretch

Start in the same starting position as the exercise before, hold the side of the chair with one hand for more stabilization. Tilt your head on the other side of the hand used to stabilize your position. Bring your ear closer to your shoulder until you feel the stretch in your neck. You can also place your other hand on the tip of your head for more stretch. Hold the position for 30 seconds before you repeat it on the other side.