To think I shouldn't have to pay to be free of neck pain (also asking for helpful pain reducing suggestions?)

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As an ex teacher still working in school I have always held my tension in my neck and shoulders. I have 'shoulders of steel' they are that solid and last term (the busiest in a school year) it was quite busy/stressful and tension in my upper back caused a day off as it 'snapped' that I couldn't move without agony. At the end of half term, having done some Youtube yoga a couple of times, and some neck exercises my neck and shoulders are still painful. I'm dreading going back to work as it can only get worse.

Mentally/emotionally I do do things to look after my wellbeing.
Workload cannot change.

When I talk to people they recommend a Pilates class, a masseuse, physio, chiro etc. All of these cost money and I cannot afford it. I once went for a good thai type massage where the woman really worked hard on my tension and told me she could get rid of it if I had a few sessions with her (a few hundred pounds later...).

AIBU to think that I should be able to find a load of exercises or yoga practice or something that can eventually reduce this tension significantly without paying out?

If anyone is tempted to talk about investment in health etc or a 'few sessions' - thank you - but please don't as financially I really cannot do this.

If anyone has any suggestions of exercises they have seen online that have worked for them, or something similar, I'm looking for this. It just seems unfair that if one doesn't have money, you can't be pain free :(

Thanks

I have long term neck pain. Ice is amazing. And stretching/pilates. As someone who has had spinal surgery I've been very nervous about making sure i follow the right pilates class. I cant recommend this site enough: www.yourpilatesphysio.com There's a 14 day free trial if you want to give it a go. Could give you confidence you're doing the right thing.

There is one yoga stretch I was taught years ago in the back room of a Happy Eater at some random yoga class when I was working away from home! I've never found a yoga teacher irl or online describe it as this teacher did but it is the BEST release of tension in shoulders and neck I've ever done, so will try to describe it to you in words.

Stand with feet a bit wider than hip width apart.
Put your hands in prayer form at chest height, and press them firmly together. Keeping palms pushed together for as long as you can, push your arms forward, away from you.
Your hands will have to separate after about 30cm.
Keep pushing hard as though you are resisting a wall ahead of you.
Stay standing tall, don't lean forward.
When they are fully in front of you, push them away either side, until they are outstretched at shoulder height as if pushing away walls either side of you.
Then extend your arms behind you as far as you can, keeping them as lifted as you can.
When you reach the point your hands have to drop, let them meet and interlock fingers.
Now lift your arms away from your back, behind youm keeping fingers interlocked.
Allow your torso, head and neck to hang down towards the floor in front of you, as low as you comfortabley can, hinging from the hips.
Your arms are still long, fingers interlocked, and trying to pull up from behind, as though they were being tugged by a rope in the ceiling.
Allow this motion to pull you back to standing and once you are upright, let your hands hang by your sides.
You should feel an incredible release of all the muscles in your neck.

I hope I've explained it clearly enough. I looked on you tiube but couldn't find a version of it. Everyone I've ever shown it to says it helps amazingly.

I am prone to debilitating neck pain but gave kept it at bay for a few years now. Here is what I need to do to
avoid tension building:

• never ever sleep on my front, or use arms as pillow
• one very thick, firm pillow (mine is from Tempa
• never carry heavy handbags. I use a rucksack
• Never ever work at a laptop. Always use a separate keyboard and make sure the screen is at eye height
• Use back support when driving
• Upper body movement! Swimming & yoga are perfect (providing you are doing downward dog correctly)

I have tried acupuncture, massage, massage devices and manipulation (osteopath) but nothing beats not getting stiff in the first place.

The Alexander Technique helped me. I was given the book of the method years ago and it taught me how properly relax my back and neck muscles. Definitely worth getting the book, I believe the lessons are horrifically expensive

Thanks everyone. A few things I can look into.

I had shoulder/neck pain a while ago (caused by badly placed computer screens) which my usual Pilates wasn't helping - my instructor told me how to use 2 tennis balls to deal with it. I was sceptical but it worked.

Basically I laid on my back lying on the balls either side of my spine maybe 4-6 inches apart ...found the point where this hurt and pressed into them for a couple of minutes.

Google tennis balls neck (or shoulder) , there seem to be lots of YouTubes etc.

I went to my go with hip pain, who referred my to the physiotherapist. He gave me a series of exercises to help, with a really good app to monitor progress. Phone your surgery and ask for an appointment with the physio. I have friends who have spent loads on private physios, yet it is free on the NHS.

Exercises where you stand a foot or so from the wall then straighten your back and neck against the wall and hold it.
This youtube gave me neck cracks. Though it is meant for low back pain.

Yoga several times a week. Stick at it.

It was the 12 minute foundation training - he's brought out a new video so old one is blocked it seems.

Mine was very bad a few weeks ago and changing pillow has made a big difference. One flat one, I got a neck support one from M+S which has a kind of roll you rest your neck on but you could probably get a similar effect with a rolled up blanket stuffed in your pillowcase. Yoga exercises regularly, massage it yourself in a hot bath with salts.

In my area you can self refer to the physio, takes about 6 months.

I follow the nhs Pilates on YouTube I have paid for a few lessons but I just couldn’t afford it regularly, I do it twice a week sometimes 3 if I get the time, there are some simple stretches google or YouTube them.

I didn’t like yoga with Adrienne 🤷‍♀️

worth checking out local beauty colleges as the massage students normally require someone to practice on for a small fee, last time cost me £5 for 45 mins.

I hear you OP.

I have been struggling with horrible neck and shoulder pain for over 12 years.

It is not a quick fix, almost an hour long, and you have to do it at least twice a week. It worked when I committed to it.

I hope you feel better soon.