How to Release Trigger Points in Neck
Neck trigger point pain is frustrating and potentially debilitating, interrupting your daily activities and preventing you from getting things done. These tight, sensitive spots in your muscles can manifest as soreness, stiffness, and even headaches. If you’re experiencing these symptoms, finding neck trigger point release methods that work for you is vital to your overall health and wellness. Fortunately, there are a number of natural techniques, like massage neck trigger points, that can provide the relief you need.
Today, we’re discussing what causes this condition, common symptoms to look out for, and how to release trigger points in neck areas naturally. From massage and stretching to tools like zero gravity chairs, there are numerous techniques to try and see what works best for you. Continue reading and get back to a pain-free lifestyle as quickly as possible.
What Are Neck Trigger Points
First of all, what are neck trigger points? If you’ve read our guide on how to release low back trigger points, you may be familiar with the term. Neck trigger points are spots within the muscles that can cause pain and discomfort. These points, which are also frequently referred to as muscle knots, often manifest as tight bands or knots under your skin.
Neck trigger points can cause localized or referred pain. Localized pain consists of symptoms like muscle stiffness or reduced range of motion that happen where the knot is located. Referred pain describes pain felt in a different area from where the trigger point is located.
Causes and Symptoms of Neck Trigger Points
Before we discuss how to release trigger points in neck areas, let’s take a look at common causes and symptoms you may encounter. One of the most common causes of neck pain, neck trigger points, can come about because of any number of factors, including overused muscles, poor posture, and stress. They affect different parts of the neck, and pain can radiate up into a headache, manifest as shoulder pain, or even cause back pain. Having a better understanding of these conditions is important to learning neck trigger point release techniques that work.
Some of the most common causes of neck trigger points are:
- Overexerting your muscles
- Having poor posture
- Excess stress and anxiety
- Acute injuries
- Being inactive for long periods of time
Being aware of how your activities might cause these symptoms is helpful for learning how to release trigger points in neck areas. Otherwise, it can be challenging to determine the cause of your discomfort, leading to a longer recovery period.
Bonus Info: For those who work on a computer, laptop, or tablet throughout the day, neck trigger points may be part of a condition commonly referred to as tech neck. Learn more on how to get rid of tech neck after this article.
How to Release Trigger Points in Neck Areas Naturally
Releasing neck trigger points involves a combination of techniques designed to reduce muscle tension and improve blood flow. By incorporating these methods into your routine, you can effectively manage and alleviate neck pain. These approaches not only provide immediate relief but also help in preventing the recurrence of trigger points.
Learning how to release trigger points in neck areas naturally offers numerous techniques aimed at reducing muscle tension and increasing blood circulation. Everyone responds to neck trigger point release differently, so it may take some adjustments or trial and error to determine which of these methods works best for you. These alternative therapies for neck and back pain relief provide you with a non-invasive way to get back to being pain-free as quickly as possible.
Some neck trigger point release methods to consider are:
- Massage therapy
- Zero gravity chairs
- Heat therapy applications
- Stretching exercises
1. Massage Neck Trigger Points
Choosing to massage neck trigger points is one of the most common methods for finding relief naturally. Applying pressure to the affected area in your neck can help break up knots and increase poor blood circulation throughout your body.
Self-massage techniques like using your fingers or foam roller can help. Move in circular motions, applying pressure for 10 to 30 seconds at a time to the trigger point spot. You can repeat the action as much as you need, but be mindful of the level of pressure you apply so you don’t accidentally damage tissue in the process.
The best method to massage neck trigger points is vibration massage. The benefits of vibration massage include noticeably increasing blood circulation while breaking up knots that have been formulated in your neck area. In a way, vibration massage works to “dissolve” the knots.
Recovery tools like vibrating zero gravity chairs combine vibration massage and the benefits of zero gravity position to double how to release trigger points in neck areas more quickly.
2. Zero Gravity Chairs
Speaking of zero gravity chairs, they’re next on our list of techniques for how to release trigger points in neck areas naturally. Designed to support physical and mental well-being, these chairs facilitate rest and recovery to keep you healthy for the long term.
The effectiveness of using a zero gravity chair for neck pain relief makes it an obvious solution for how to release trigger points in neck areas. In the zero gravity position, your legs are elevated above the heart level, and excess pressure is removed from major pain points like your neck and lower back as your body weight is evenly distributed. Called the neutral body position, it helps facilitate better blood flow and expedite how the body heals itself.
Using a zero gravity vibration massage chair deepens your relaxation, alleviating physical and mental stress while providing the perfect solution for combating neck trigger points. Even just 20 to 30 minutes a day in a zero gravity chair can provide you with the healing that takes 8 to 10 hours of sleep to achieve. Not only does it help with how to release trigger points in neck areas now, but continued use may also prevent future flare-ups from happening.
Other features like heat therapy provide additional techniques for neck trigger point release that make zero gravity chairs the ideal recovery tool. They’re safe for people of all ages and work to boost your overall holistic well-being.
3. Heat Therapy
Whether you’re applying heat therapy on its own or using a heated zero gravity chair to combine the benefits of this method alongside vibration massage and neutral body positioning, you’re on the right track. The application of heat therapy for neck trigger point release relaxes your muscles and alleviates pain. It works by increasing blood flow, reducing inflammation, and boosting the healing process. This reduction in muscle tension is what helps with how to release trigger points in neck areas more quickly.
Apply heat therapy for 15 to 20 minutes at a time. This can be done with a heating pad, warm towel, or the heat function on a luxury zero gravity chair. Not only does it help with neck trigger point release on its own, but it boosts the effectiveness of paired techniques like massage.
4. Stretching Exercises
With neck trigger point pain, it can be a challenge to want to stretch and exercise, but that may be exactly what you need for how to relieve a stiff neck and work out the knots. Stretching exercises help with how to release trigger points in neck areas by reducing muscle tightness and increasing their elasticity. It works to increase flexibility and mobility, combatting the potential negative impact of neck trigger points on your range of motion.
As you may have expected, neck stretches are particularly helpful for how to release trigger points in neck areas. For these, slowly and gently tilt your head to one shoulder and hold that position for 20 to 30 seconds. Make sure you’re only extending your neck as far as you can comfortably. If you do anything further, you risk damaging the tissue while it heals. After you’ve done this on one side, switch it up and do the other. You can repeat the exercise as often as needed, and it’s easy to do throughout the day, wherever you are.
Get Started On Neck Trigger Point Release
Learning how to release trigger points in neck areas can save you from chronic pain. Massage, heat therapy, and stretching are all excellent methods for managing symptoms and getting you back to being pain-free. As you’ve seen, however, zero gravity recliners combine all of these options, making it your all-in-one solution for neck trigger point release and preventing future flare-ups. Don’t let neck trigger points keep you down. Try these methods and see which works best for you.
Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.
