Tips for chronically tense neck?

[Squirre]

I have awful tension in my neck and traps. It started after a bad car accident over a decade ago and is exasperated with stress and lifestyle (carer so lots of lifting). I get bad migraines and general headaches as well. I used to see an osteo regularly which really helped but I can't afford to anymore. Things have gradually gotten worse since I stopped. I do the basic stretches and shimmy on the doorframe with a tennis ball but my neck muscles are like a solid mass. Honestly my traps would make a body builder jealous!
I tried using a massage gun but I can't hold it to the right spots. Has anyone tried those shiatsu massagers? Are they any good? There's so many different listings/price points on amazon and no clue if the reviews are legit or not.
The constant aching, pain and headaches is really grinding me down :(

The only things that help me are occipital nerve blocks and heat.

I really can sympathize with you as same here. It is awful pain on neck shoulders and leads to awful migraine. Use some heat on it if you can. Can you not get someone else to use the massage gun on your neck for you. My son got one of those recently and have been using on my aching feet and my neck and it does help but it is hard to do it as arm gets sore with weight of the gun. Can you see if your doctor can get you appointment with a physio. Wish I could afford osteo also as used to go years ago but so expensive now. Also ask your doctor for some muscle relaxants for when it is very bad and take at night and does help.

I'd go to a physiotherapist. I had really tense neck and shoulders, causing tension headaches (doctor's response was to prescribe amitriptyline rather than figure out the cause), I insisted on a referral to the physiotherapist and some muscle relaxants to help in the meantime, and the exercises the physio had me do fixed it.

I am prescribed amitriptyline for tension headaches. Does the trick.

Fixing the cause is better than treating the symptoms. Plus the side effects of amitriptyline for me were worse than the tension headaches.

NHS physio? Our GP has one based at the surgery or refers elsewhere, they've been very helpful

@happyyoganewcastle on Insta has some great neck releasing stretches

I'm prescribed sumatriptan but I don't know for definite but I'm convinced the muscle tension is the main cause. They can be really debilitating and I'm on my own with a disabled dc which makes things really tricky. I did see the GP years ago and had a few sessions of physio on the NHS but it was pretty hands off. Just showing me stretches and the doorframe tennis ball shimmy. Its those stretches Ive been doing but it just doesn't seem enough. I started seeing the osteo after the NHS physio and that gave instant relief and pretty much stopped my migraines (apart from the odd one here and there which was more manageable). I was needing to go regularly else it just tensed back up so I don't think I've ever really got to the bottom of what's causing it. Tbh I hadn't really considered asking the GP again. I saw them last year about my migraines and they prescribed a daily med that made me feel too sick so I stopped it. I don't think the way I carry dc helps and I'm trying to argue for equipment atm so I'm not having to carry her for transfers. I'll definitely book in with the GP again physio might be a bit more hands on now we're fully out of covid restrictions.

@BOOTS52PollyPrissyPants Just me and dc at home so unfortunately can't get someone to help with the massage gun. They are surprisingly bulky arent they! That's why I was thinking those neck shiatsu massagers might be a good option but I got completely overwhelmed with all the different listings and price points. I'm a bit worried about making it worse as well if I'm honest. Keep thinking of that episode of Black Books with the neck massager if anyones seen that 🙈

Poor thing, neck pain can really get you down. I have a bad back from a spinal issue and get terrible tight neck and headaches.

I got gifted a nice massage gun but I also find it hard to hold - it’s not going to help my sore neck if my arm is sore and contorted!

I use a long hot water bottle that I drape over my shoulders, the heat is quite soothing. I also have to check my posture constantly and make sure I’m keeping my shoulders down and my jaw loose.

Definitely try the shiatsu massager as well. A lot of people swear by acupuncture if you had the money to try a few sessions.

I was the same after chemo migraine every night couldn't relax shoulders.
Referral to parents m clinic, strong painkillers etc. Didn't work.
I had osteopathy and acupuncture for 6 sessions then use a waited shoulder hot back and the shitsu massager....hard to get the right spot but does help. A tens machine
Then when it builds a booster acupuncture....was 7 weekly but now about 4 to 6 months...and Thi massage.
Avoid using phone in a neck down position for extended periods

My neck wrap is like this...Debenhams £18.....the heat is good and the weight encourages relaxing shoulders.

Ohhps

Acupuncture.. l was lucky that the physio l saw on the NHS offered this.. l only have it every six months .. it's a miracle.

@PutOnYourRedShoesAndLetsDance I'll look into this! Thank you!