4 Techniques for Relieving Upper Back & Neck Tension

4 Techniques for Relieving Upper Back & Neck Tension

Start feeling better in your upper body today

Had a baby, and feeling a literal pain in your neck?

You're not alone.  This is one of the most common complaints among my postpartum students.  

We spend A TON of time looking down at our babies- feeding, dressing, changing diapers, snuggles.  It’s likely you also favor one shoulder or side when you carry your baby.  Repetitively hunching over can strain the back of your neck and upper back.  Carrying your baby on one side all the time can create imbalance and tension in the shoulders.

Additionally, new babies can be stressful.  You have a new human to keep alive who can’t talk, feed themselves, dress themselves, or use the toilet.  You’re not sleeping.  You might not have much of a social life, or have time for activities that you love.  Stress can exacerbate tension and pain, and pain can aggravate stress.

While you can’t stop feeding, diapering, or carrying your baby, there are movements and self-massage techniques that can relax your tired and tense muscles, as well as release stress.

Try these 4 techniques to find relief today & watch your tension and stress melt-away:

1. Upper Trap Release

What you need: 2 tennis balls or 2 pairs of socks, balled up.  Yoga block optional

How to do it:

Lie on your back and bend your knees.  Place your two balls about 2 inches below the nape of your neck, in the space between your spine and the inner border of your shoulder blade.  There should be one ball on the right, and one ball on the left.  If your neck feels uncomfortable, place a folded blanket under your head.

You are looking for what I call a “bittersweet” sensation.  It’s a little bitter, but it’s also a little sweet.  Do NOT stay if this is painful (sharpness, stinging, burning, throbbing, numbness etc).  If it’s painful, you can move the balls to a different spot, or switch the tennis balls out for socks.  

If this is really mild- and there is nothing wrong with a mild sensation here- you can increase the intensity by elevating your pelvis on a yoga block.  

Let your jaw become slack (you can let it hang open- no one’s watching).  Soften your belly.  Let your whole body relax and melt into the floor.  Find slow, wide inhales, and soft exhales.  DO NOT hold your breath.  Stay for one minute.  

After one minute, release the balls.  Lie flat on your back, knees bent.  Notice- does anything feel more connected to the floor?

2. Suboccipital Massage

What you need: A yoga block

How to do it:

Lie on your back.  Place your yoga block, medium height, underneath the base of your skull.  Your neck SHOULD NOT be on the block.  

Once you get your block in place, let your skull get really, really heavy.  Keeping your head heavy, start to slowly rock your head side to side.  If you notice an area that feels particularly tight or tense, pause and take a few deep breaths there.  

Stay with this for about 1-3 minutes.  When you’re done, gently remove the block and release your head to the floor.  Do you feel more relaxed?

3. Neck Stretch

What you need: Nothing!

How to do it:

Find a comfortable seated position.  You can sit on the floor, in a chair, at your desk, or on your couch.  It doesn’t matter where you sit, but how you sit does.  Stack your head over your heart, and heart over your pelvis.  If you’re hunched, this won’t work.

Take your right arm out to the right.  Your wrist should be the same height as your shoulder.  Flip your right palm up toward the ceiling.  Then, point your right finger tips straight down toward the floor.  If they don’t get all the way down, that’s okay.  Just do your best.  Really reach through the heel of your hand, like you were trying to press your palm into a wall.

Once you get your arm in the correct position, drop your left ear toward your left shoulder.  Don’t hike your left shoulder up toward the ear.  Just let the head drop.  Relax your jaw.

You might notice a stretch or release along the right side of your neck.  You might also feel something happening along the front of your shoulder, inner arm, forearm or wrist.  It’s all fair game.  3-5 breaths, then switch.

4. Shoulder Rolls:

What you need: Nothing!

How to do it:

Sit up, nice and tall.  Head over heart, heart over pelvis (you remember that from before, right?). 

Lift your right shoulder up toward your right ear, and then roll it back and down.  Repeat on the left, and keep alternating, right and left.  You can move slowly, but you can also do this quickly.  Aim for 5-10 on each side.

It’s simple, but really effective.

Pick at least 3 of these movements to incorporate into your daily routine.  You don’t have to do them all together.  A quick moment here, a few breaths there… it’s enough.  You can do the neck stretch while you feed, and the shoulder rolls while you brush your teeth.  Baby can rest on your belly while you practice the release techniques. 

The key: don’t make any of these moves harder than they have to be. Release. Relax. Enjoy.