Pain and muscle stiffness in the neck have many causes and many solutions. For many people, traction works wonders to relieve that pain and stiffness. In neck traction, the bones are stretched or separated, which can relieve pressure and stiffness. This is especially true of people who have a pinched nerve in the neck. Neck traction is normally done in physiotherapy or at a chiropractor's office, but you can do neck traction at home. This can be a tremendous tool in achieving rapid relief if you have ongoing chronic pain.
- Skill level:
- Moderately Challenging
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Things you need
- Ribbon or cord
- Door with doorknob
- 2 tennis balls
Tie the ribbon or cord to one end of the towel. Loop the ribbon over a doorknob and tie it to the other end of the towel. The towel should now be hanging just off the floor underneath the doorknob.
Lie on your back and rest your head in the towel cradle. The towel should be flush against your neck below your ears and you should feel the towel lifting your neck and pulling it slightly. If you don't, adjust the towel's height accordingly.
Place the two tennis balls inside the sock. Tie the open end of the sock in a knot. Lie on your back, with the sock sideways, so there is a tennis ball on each side of your spine, just below the head. The tennis balls should lift your neck and you will feel a similar pull.
Tips and warnings
- Begin slowly and cautiously. Work up to longer periods of traction.
- As with all things regarding your spine, be careful. Consult a doctor or physical therapist before beginning a traction regime at home.
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