Occipital neuralgia is a rare neurological disorder that causes headaches and shooting, startling, throbbing, burning, or unbearable pain that typically begins at the base of the skull and extends along the scalp on one or both sides of the head. The pain travels down the occipital nerves. These nerves arise from the spine and run from the back of the neck up and over the top of the head. This may result in symptoms that occasionally affect both sides of the head simultaneously.
Thankfully, stretches and exercises can help relieve and control this issue without worsening it. The goal of the exercises for occipital neuralgia is to release tension from the shoulders and neck, which can relieve pressure on the occipital nerves.
These exercises, which range from mild stretches to focused motions, can significantly improve flexibility and lessen discomfort when added to your routine. Let us dive into this blog to find ways to cure occipital neuralgia and 5 powerful exercises that can help you feel more like yourself again by relieving the annoying pain of occipital neuralgia.
Table Of Contents
1. What Are The 5 Best Exercises For Occipital Neuralgia?
2. How To Cure Occipital Neuralgia?
3. The Final Say
4. FAQs
5. References
What Is The 5 Best Exercise For Occipital Neuralgia?
Occipital neuralgia can be quite painful, but certain stretches and exercises for occipital neuralgia may help alleviate symptoms that are-
1. Neck Stretches
- Side-to-Side Neck Stretch- Tilt your head gently to one shoulder, hold it there for ten to fifteen seconds, then go to the other.
- 2. Chin to Chest Stretch- Feel the back of your neck stretch as you slowly lower your chin to your chest. Repeat after holding for 10 to 15 seconds.
Also Read- Top 15 Most Impactful Stretching Exercises In Yoga For Flexibility
2. Shoulder Shrugs
- Raise your shoulders as close to your ears as you are comfortable with, hold the position for a short while, and then let go.
- 10-15 repetitions of exercise will help alleviate shoulder and neck stress.
3. Scalene Stretch
- Reach one arm behind your back while sitting or standing erect.
- Till you feel a stretch along the side of your neck, gently turn your head in the direction of the opposing shoulder.
- After 10 to 15 seconds of holding, switch sides.
4. Upper Trapezius Stretch
- Tilt your head slightly to one shoulder while sitting or standing tall.
- Feel a small tug along the side of your neck and upper shoulder as you use the same hand to gently grab and pull your head further into the stretch.
- After 10 to 15 seconds of holding, switch sides.
5. Self-Massage
- Massage the muscles in your neck and shoulders, as well as the base of your skull, with your fingertips or a massage ball.
- This can facilitate tension release and enhance local circulation.
How To Cure Occipital Neuralgia?
Here are some strategies often recommended for treating occipital neuralgia other than exercises for occipital neuralgia-
1. Medical Treatments
- Painkillers- Over-the-counter analgesics such as acetaminophen or ibuprofen can help lower discomfort and inflammation.
- Prescription Drugs-To help control nerve pain, the doctor recommended antidepressants, muscle relaxants, or stronger painkillers.
- Steroid Injections- Injections of corticosteroids around the occipital nerves can relieve pain and reduce inflammation.
- Anaesthetic injections- In some situations, local anaesthetic injections or nerve blocks may be used to momentarily stop pain signals from the afflicted nerves.
2. Physical Therapy
You can learn specific stretches and exercises from a physical therapist to help with posture, shoulder and neck stiffness, and occipital nerve pain.
3. Alternative Therapies
- Acupuncture- Thin needles are inserted into predetermined body sites in order to reduce pain and accelerate recovery.
- Chiropractic Care- Mild spinal manipulation and adjustments may assist in realigning the spine and lessen nerve pressure.
4. Lifestyle Modifications
- Posture Improvement- Keeping your shoulders and neck in a decent position and avoiding activities that strain them will help keep your discomfort from getting worse.
- Stress Management- Methods like yoga, meditation, and deep breathing can assist in lowering stress, which can lead to tense and painful muscles.
5. Surgical Options
- Surgery may be used to decompress the damaged nerves or remove irritative tissues in extreme situations where conservative therapies are inadequate.
6. Heat And Cold Therapy
- The base of the head and the neck can benefit from short pain relief and inflammation reduction by using heating pads or ice packs.
Also Read- 8 Effective Tips To Prevent Muscle Soreness After Exercise Easily!
The Final Say
In conclusion, managing occipital neuralgia and lessening related discomfort can greatly aid by including specific stretches and exercises in your routine. You can help increase blood flow, decrease inflammation, and lessen pressure on the occipital nerves by concentrating on soft motions that increase flexibility and relieve stress in the neck and shoulders, such as shoulder shrugs, neck stretches, and targeted muscle stretches.
It is important to approach these exercises cautiously, paying attention to your body and avoiding any actions that worsen your pain. Ensure your workout program is safe and suitable for your needs by always consulting a medical expert or physical therapist. These workouts can support your journey towards a more comfortable and active lifestyle with regular effort and coaching.
FAQs
1. Mention at-home 5 exercises for occipital pain.
5 exercises for occipital pain to do at home are-
- Side-to-side neck stretch
- Chin-to-chest
- Shoulder lifts
- Chin tucks
- Breathing exercises
2. Which exercises to avoid with occipital neuralgia?
You should think about avoiding any exercises that require you to lie flat on your back if you are suffering from acute occipital neuralgia discomfort.
3. Do occipital neuralgia physical therapy exercises work?
People with occipital neuralgia may benefit from physical therapy by having better mobility and less pain. Boost coordination and balance, and. bolster the muscles surrounding the neck and head.
References
- https://prohealthclinic.co.uk/blog/occipital-neuralgia-exercises/
- https://therapyandpilates.com/occipital-neuralgia-exercises/
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