Neck pain is an exceedingly common problem, with an estimated 10-15% of adults experiencing it at any given time. The causes of neck pain vary, from muscle strain to arthritis, but the end result is often uncomfortable. Many people turn to solutions like massage guns to try to relieve their neck pain at home. But are massage guns actually helpful for neck pain? Let’s take a look at the potential benefits and risks.
How Massage Guns Work
Massage guns are handheld devices that use rapid pulses and targeted pressure to massage the tissues. They can be used all over the body, including the neck, shoulders, and back. Massage guns have interchangeable heads so you can adjust the shape and texture to suit your needs. When used on the neck, the rapid thumping motion helps loosen tight muscles and break up knots. This increases blood flow and range of motion. The pressure and vibration may also block pain signals. Most massage guns allow you to adjust the speed and force applied for comfort. Sessions typically last 15-30 minutes.
Benefits for Neck Pain Relief
When used properly, massage guns do appear to offer some benefits for neck pain:
- Increase blood circulation. The pulsating motion brings fresh blood and oxygen to tight neck tissues. This can reduce muscle spasms, stiffness, and trigger point pain.
- Relax muscles. The repetitive motion helps relax muscle knots and myofascial tension that contribute to neck aches. This provides both immediate and lasting relief.
- Improve range of motion. By loosening tight neck muscles, massage guns make it easier to move the neck fully. This reduces pain with motion.
- Release endorphins. Massage stimulates the release of endorphins which are the body’s natural pain-relieving chemicals. Endorphins provide a pleasant soothing effect.
- Convenient targeted therapy. Massage guns allow you to conveniently target the exact spot where you feel neck pain. This gives faster relief than massage alone.
- Break up scar tissue. The focused pressure can help break up thickened scar tissue from old injuries that restrict motion and cause neck pain.
Risks and Considerations
While massage guns do offer many benefits, there are also some risks and considerations to keep in mind:
- Potential to overdo it. Using too much force or overdoing treatment time could lead to next day muscle soreness. Start on the lowest setting and avoid tender spots.
- User error. Improper technique, like holding the device too long in one spot, could cause skin irritation or bruising. Always read the instructions.
- Not a cure-all. Massage guns help symptoms but don’t correct underlying issues like poor posture or arthritis. See a doctor for a proper diagnosis.
- Can’t replace massage therapy. For chronic neck pain, massage therapy provides deeper tissue manipulation. Massage guns should complement, not replace.
- Noise. The repetitive pounding motion produces noise which some find annoying or distracting. Look for quieter models.
- Cost. Quality massage guns cost over $100. Make sure to try it first to see if it helps your neck pain.
To maximize benefits and minimize risks, keep these tips in mind:
- Use the right head and setting for your neck. Start gently then increase as tolerated.
- Target specific sore spots but also massage the entire neck area. Don’t hold on one spot too long.
- Use for 10-15 minutes at a time, a few times per week. Daily use if managing chronic pain.
- Always move the device around. Don’t press down in one area for too long.
- Apply to the sides and back of neck, not directly on the spine.
- Stop if you experience any pain, swelling, irritation, or bruising.
- See a physical therapist to learn proper technique.
- See a doctor if pain persists for more than a week or two.
While more research is still needed, current evidence suggests massage guns can be a helpful way to find relief from neck pain when used carefully and correctly. But they shouldn’t replace medical care. Talk to your doctor to get to the root cause and discuss all your options for managing stubborn neck aches.