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Exercise Resources


Published October 3, 2018

Here are a few of our favourite spikey ball techniques for relieving stiff and sore necks. ? Pass them on to a friend who might need them! ?

According to research, there’s a 1 in 5 chance that you’re experiencing neck pain right now.

Make no mistake, neck pain can be debilitating, and in some cases even cause disability. But luckily there are proven techniques that can ease the pain and loosen up your neck muscles.

One of these remarkable techniques is spiky ball massages. If you haven’t already got a spiky ball, they’re readily available at Integrity Physio, any chemist or large healthcare store.

Spiky Massage Ball For Neck Pain

Whether you’ve finished a long day in the office or you’re tight after sport, here’s an easy spiky ball technique to loosen up your neck:

Exercise: “Up And Down Strokes”

Find a comfortable place to lie down – ideally on a bed or yoga mat. You can either read along here or follow Leslie in his video explanation.

  • Place the spiky ball under your neck between the base of the skull and the base of the neck
  • Bring your hands up and place them on your head, so your head becomes completely relaxed.
  • Start by gently rolling the ball up and down from the base to the top.
  • For more exposure, start using side-to-side motions to target the muscles in the sides of the neck, and try a rolling motion and find what feels right for you.

If you start to feel symptoms worsen, get in contact with your medical professional or call Integrity Physio and we’ll get to the root of the issue.

Benefits Of Using Spiky Massage Ball For Neck Pain

Sure it feels amazing, but what are the actual medical benefits of using a spiky massage ball for neck pain? There is actually a lot of evidence pointing to the benefits of Spiky ball as a technique for releasing tension and easing symptoms of neck pain.

Here’s why it’s so good:

  • Spiky ball targets trigger points in the body – improving joint and muscle motion, and essentially loosening up your body.
  • Spikey balls work the muscle tissue and improve blood flow which reduces inflammation and helps the body recover from injury faster.
  • The spiky ball can help rehabilitate, and prevent injury in the first place by keeping your joints and muscles more limber.

Common Causes Of Neck Discomfort

If you’re trying to figure out what’s causing this misery, there could be multiple explanations. Here are some common causes:

1. Mechanical Neck Pain

Many patients suffering from neck pain can trace their symptoms back to sustained postures or sudden movement that causes pain or inflammation within the upper spine and surrounding muscles. People who work physical jobs that require repetitive movements are particularly at risk.

2. Referred Neck Pain

This occurs when the pain from the neck presents in other areas like a headache, arm, or shoulder. It’s vital to get professional help to discover the source of pain and to administer the correct treatment.

3. Nerve Damage

Nerves connect the brain to our body and limbs, and many neural pathways travel through the neck, making it a hotspot for activity, but also makes it a risk zone for nerve irritation or compression.

The Symptoms

Depending on what’s causing your neck pain, you may experience any one of a number of common symptoms. These include:

  • Pain, stiffness, and soreness in the neck
  • Tight shoulders
  • Numbness and tingling sensation
  • Spasms
  • Dizziness

It’s important to get help from a healthcare professional as soon as symptoms become present.

Preventative Measures

When it comes to preventing neck pain, there are proven ways to stave off some of the nasty symptoms – simply by managing and regulating habits and watching your general health. Here are some proven ways to prevent neck discomfort:

  • Keep your back comfortably upright and avoid awkward postures.
  • Avoid lifting heavy objects that you aren’t used to as well as any repetitive activities that put a strain on the neck
  • Take breaks from work, and give yourself time to relax – stress is a major cause of neck tension
  • Reduce phone usage! Text neck is a real condition that can impact your neck and posture over the long term.
  • Watch how you sleep – some positions, pillows, and bed frames can cause neck pain when you’re asleep.

Get A Qualified Physiotherapist To Take A Look

If your neck is giving you trouble, it’s probably time to get a professional opinion. Physiotherapists are highly qualified and know how to create a plan of action to release, reduce and ease pain over the long and short term. If you catch it early, your chances of recovery and rehabilitation are much higher than if you let the problem worsen over time.

At Integrity Physio, we understand that getting on top of your neck pain is a priority. We’ll get to the root of the issue, and you’ll leave with a solid plan to reduce pain and ease tension in your neck. Call the team at Integrity Physio for neck pain specialists who can help you back on track.

Leslie Trigg

Director & Senior Physiotherapist at Integrity Physiotherapy Leslie Trigg, has over 15 years of experience in clinical practice. He has graduated with a degree in Human Biology (Anatomy and Physiology) from Curtin University in 2001 and later completed a Masters of Physiotherapy in 2007. He has tremendous experience in musculoskeletal, orthopaedic, neurosurgical and sports physiotherapy. In his spare time, he enjoys swimming, listening to music and spending time with his family.