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Stretches for At-Home Neck Pain Relief

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By 911 Pain Management | June 2nd, 2024 | Pain Management

There’s a reason why we call things that really bother us a ‘pain in the neck.’ Neck pain can be especially disruptive to daily activities, sapping away our energy all day long. If you’re suffering from neck pain, you’re probably desperate for a pain relief solution.

Keep reading to learn some stretches you can do at home for neck pain relief, and the options for neck pain treatment here at your pain management clinic.

Stretches for Neck Pain Relief at Home

The neck is a delicate organ, and it’s important to use proper form when stretching your neck to avoid any injury. If you’re dealing with neck pain that is not caused by a traumatic injury, you can try the stretches below to get relief at home:

  • Shoulder Rolls – Stand up and raise your shoulders. Move your shoulders down and around in a circular motion. Repeat six times going forward and six times going backward.
  • Chin Tilts – Stand or sit with your back and neck straight. Slowly lower your chin toward your chest and hold for about 15 seconds. Lift your head and tilt it up, pointing your chin toward the ceiling; hold for another 15 seconds and rest. Repeat several times.
  • Neck Twists – Stand or sit with your back and neck straight. Moving slowly, turn your head to one side until you feel your neck and shoulder begin to stretch; hold for 15 seconds. Return to center and repeat on the other side. Repeat the whole process up to 10 times.
  • Side Stretches – Stand with your feet apart and your arms at your sides. Slowly and gently tilt your head toward one shoulder, trying to touch your shoulder with your ear; hold for 15 seconds and return to the center. Repeat on the other side, and repeat the whole process up to 10 times.

In-Office Treatments for Neck Pain

If your pain won’t go away with at-home remedies, it may be time to turn to a pain specialist for help. Pain that is interrupting your ability to live life to the fullest should be treated by a doctor. Here at 911 Pain Management Clinic, we offer a variety of minimally invasive, non-narcotic neck pain treatments to make pain-free living a reality for our patients:

  • Trigger Point Injections – Trigger points are knots of tense, painful muscle. Trigger point injections stimulate the tense muscle and help it relax. 
  • Facet Blocks – Facet blocks are a method for delivering powerful anesthetics to the source of your pain, providing significant pain relief.
  • Medication Management – If needed, we can identify a non-narcotic medication option for you to provide neck pain relief.

Get Neck Pain Relief in McAllen with 911 Pain Management

You don’t have to live life in pain. Here at 911 Pain Management, we pride ourselves on helping people find pain relief, and we are ready to help you find a minimally invasive, non-narcotic solution to your neck pain.

If you’re suffering from neck pain, come see a McAllen pain specialist for help finding the right pain relief treatment for you. We’ll put your needs first and help you get back to a normal, healthy life.

If you’re suffering from neck pain, come see a McAllen neck pain specialist at 911 Pain Management.

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Lower Back

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the patient Journey


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1. Scheduled an appointment.

2. Plan your transportation.

3. We will send you a reminder.


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4. Registration and sign in.

5. Your medical evaluation.

6. Your treatment recommendation.


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7. Registration for treatment.

8. Preparation for treatment.

9. Treatment and recovery.

10. Discharge and release.

11. Transportation home.


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12. We will call you after 2 weeks to see how you are doing.

Our Pain Management Services in McAllen, TX

Pain Point Injections

Pain Point Injections

Our pain management doctors can provide trigger point, soft tissue, and steroid injections to help you find pain relief.

Nerve Blocks

Nerve Blocks

Nerve blocks are a type of pain medicine that works to block the pain signals being sent from the nerves in your back.

Medication Management

Medication Management

Medication is one powerful tool used by your Rio Grande pain team. We can provide the guidance that you need to stay safe.

Regenerative Medicine

Regenerative Medicine

Our regenerative medicine specialists can provide platelet-rich plasma therapy, stem cell therapy, or exosomes treatment to help get you relief.

Yixiang Liu MD


Yixiang Liu MD is a nationally renowned pain management physician in McAllen, Texas. She has never settled for less when it comes to healing others, and her medical training, education, and exceptional expertise ensure that you get the best in pain management available to you.

Learn More About Dr. Liu

See the Benefits of Pain Management in Your Life

Improve Heart Health

Improve Heart Health

Pain can cause your blood pressure and heart rate to increase, putting more strain on your heart. Pain management can help.

Get Better Sleep

Get Better Sleep

Pain can be a real hurdle standing between you and a good night’s sleep. Our pain management doctors can give you relief.

Relieve Muscle Tension

Relieve Muscle Tension

Acute pain can cause us to tense up and tighten our muscles. Pain medicine and treatment can help relieve that tension.

Boost Mobility

Boost Mobility

If you’re suffering from pain, you might be less flexible and mobile than you once were. Pain management can get you moving again.