Neck Pain Relief: Try These 4 Self Massage Techniques


Self massage for neck pain relief? Neck pain tends to appear without warning. One moment you feel excellent. The next, your mood may suddenly change due to neck pain, and it is not a fun feeling at all. Nobody wants to have prolonged engagement with neck pain.

Do you want to learn a few self massage techniques to beat neck pain as best as possible? You will need only your two hands and a bath towel. Let’s do this.

We are hoping that you will find much value in these self-massage procedures. May they help you get neck pain relief anytime and anywhere you can perform them. Get ready to enjoy neck pain relief while you’re at home or wherever you can execute these self-massage techniques.

#1. Massaging the Back Muscles of Your Neck

Try to keep the pressure as light as you can. Too much self massage pressure may be harmful. Add more slight pressure until you feel the right kind of pressure on the neck. Make sure that you are not overstretching your neck since it may cause pain and discomfort.

Let’s begin:

  • Put your left hand on the neck muscles located behind your left ear. Use soft fingers to apply some gentle pressure onto the area. Slowly turn your head to the right while applying the pressure. Make sure your fingers don’t move, and that it’s just your head that is moving. Repeat on the other side. 
  • Use your fingers to self massage the same area of the neck with gentle circular movements to increase blood flow while releasing tension. See this video for more detailed instructions. 

<iframe width="560" height="315" src="" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

#2. Towel Massage

A towel is soft and light. It is something you can use at home. Towel self massage won’t put pressure on your neck and cause harm. Instead, it can help you release excess tension from your tight neck muscles and bring back your neck mobility.

Let’s begin:

  • Put your towel rolled lengthwise behind your neck. Then pull the towel forward with both of your hands holding each end. It will apply light pressure to your neck. Slowly turn your head to the left side and hold this pose for a few seconds. Then repeat to the other side. Keep pulling the towel forward slightly while you do the turns, as shown in the video below. Make sure you’re not drawing the cloth with too much force. Also, avoid any sharp movement. Do it slowly and surely, maintaining control of your moves. 

<iframe width="560" height="315" src="" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

#3. Squeezing the Side Muscles

Let’s begin:

  • Sit up with your back straight. Put both your palms on each side of your neck. Lean your head back a little and let it gently drop to your left. Squeeze the left-back muscles of your neck so that they would feel a bit hard, but with a pleasant kind of pressure. Then let your head gently drop to the right. Now squeeze the right back muscles of your neck as well. Keep on pressing the right and left side muscles starting from the bottom part of your neck and begin slowly moving upward. See this video for detailed instructions.

<iframe width="560" height="315" src="" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

#4. Simple Suboccipital Self Massage

Let’s begin:

  • When your suboccipital muscles are tight and locked, it can bring about dizziness, headache, and sometimes, even nausea. To release pressure from these muscles, start by feeling the soft area right beneath the bone of your skull. Use both hands, add gentle pressure on the suboccipital muscles on the right and the left sides of the neck. Then lean your head back slightly and slowly. Then keep applying just enough pressure in and up with your fingers. 
  • Slowly bring your chin to your chest and, as you bring your head down, slowly move your fingers outward, making the right and the left hands apart and continue applying just enough pressure. Your focus is to divide and “open” the suboccipital muscles and take away their tightness. Repeat the move a couple of times while making sure you do not feel any pain while doing this self massage. Reduce the pressure when you start feeling pain. Watch this video to see how it is done correctly.

<iframe width="560" height="315" src="" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

Neck Pain Reduced By Upper Cervical Chiropractic

If after trying all of these self massage techniques you're still struggling with persistent neck pain is important to take the next step. Taking care of yourself on your own is good. However, when the neck pain gets too severe or persistent or chronic, it is time to let the professionals take a look. Neck pain and upper cervical chiropractic care go well together. If your neck pain becomes too much for you to handle alone, it may be the best time to seek an upper cervical chiropractor's services. 

The primary reason for the pain and discomfort you are experiencing could be due to a misalignment. Mainly, a misalignment in one of the top bones of your neck, the C1 or C2 vertebra. Sometimes even as slight as ¼ of a millimeter in misalignment can be the reason for significant issues, including neck pain. Upper cervical chiropractic care is soft and precise, and this results in a longer-lasting adjustment and regularly helps alleviate neck pain.

Upper Cervical Chiropractic and Neck Pain Research

Based on the search results provided, here is a summary of the research regarding neck pain and upper cervical chiropractic care:

A clinical study involving a 44-year-old female patient with a history of dizziness, vertigo, neck pain, and headaches received upper cervical chiropractic care. After her treatment program, she experienced a reduction in many of her health problems. She also enjoyed a significant decrease in the severity of her headaches and neck pain.

A prospective, multicenter cohort study found that upper cervical chiropractic care led to significant improvements in neck pain and disability, with 62% of neck pain cases reaching subclinical status (NRS <3 and <10% disability) within 17 days. The study reported a fairly common occurrence of mild, short-duration symptomatic reactions, but no serious adverse events.

A narrative review discussed the safety of craniocervical (upper cervical) chiropractic procedures, noting that while minor side effects are common, the risk of serious adverse events is low to very low. The review called for further research on the prevalence of adverse reactions.

A case series reported that patients receiving upper cervical chiropractic care for neck pain experienced statistically significant reductions in pain, with an average of 2.7 adjustments over 13.6 days and no serious adverse outcomes.

In summary, the available research, including prospective studies, case series, and case reports, suggests that upper cervical chiropractic care may be effective for reducing neck pain and disability, with a low risk of serious adverse events.

Find an upper cervical specialist near you to help you with chronic neck pain.

Find An Upper Cervical Doctor in Your Area

to schedule a consultation today.

Find an Upper Cervical Specialist In Your Area

to schedule a consultation today.

Featured Articles


Montel Williams
Montel Williams

TV show host Montel Williams describes how specific chiropractic care has helped his body.

NBC's The Doctors

The TV show "The Doctors" showcased Upper Cervical Care.

CBS News/Migraine Relief

CBS News highlighted the alleviation of Migraines and Headaches.

The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.