Soothe Your Head and Neck Pain with This DIY Trick! Image shows Dr. Kelly in her signature blue and white Patagonia winter hat, holding a sock puppet sock, that is tied on one end, and filled with two tennis balls. This is the creation that will relieve you of neck and back pain!  Read on for more details!

Best DIY Trick for Neck Pain!

Dec 13, 2023

Get ready for a little laughter and a lot of relief! Today, we're talking about a fantastic at-home hack that can be a game-changer for those persistent headaches and neck pains. But first, a quick note: as an Amazon Affiliate, I may earn a small commission from links in this post. Rest assured, I recommend these products because I genuinely love and value them.

This link will take you to a brief (soon to have audio) video instructing you in how to make this gem, or you can read on for 1-minute and learn how to make your new best travel friend!

๐Ÿ‘‹ Hi guys ๐Ÿ‘‹ It’s me, Dr. Kelly Sadauckas, one of a handful of Doctors of Physical Therapy in the WORLD who are Double Board Certified in Orthopedics and Pelvic Health. And today, I’m using that knowledge to teach you a PRO DIY Hack for neck pain.

Are you ready?  Let's dive into the world of socks and balls!

Pro Tip for Best DIY Neck Pain Remedy


What You Need:

  • A knee-high sock
  • Two tennis-sized balls (think lacrosse balls, Rawlogy balls, or any firm yet comfortable balls of your choice)


Here's the Magic! 5 Quick Steps to Less Neck Pain:


Step 1: Get Your Sock On

Grab your favorite knee-high sock – Rockford Red Heel Socks work wonders! But really, any sock with some length will do the trick.

Step 2: Ball Time

Now, get those two balls (tennis-sized, remember?) into the foot of the sock. Insider tip: it's a bit trickier than it sounds, so get ready for some sock acrobatics.

Step 3: Tie It Up

Secure your ball-filled sock by tying off the end. You don't want those balls making a break for it!

Step 4: Get Comfy

Lie on your back with the sock and balls positioned just under the base of your neck. The goal is to elongate your neck, creating a gentle cervical traction...which means elongation. If your chin is pointing upwards, use a pillow to get the perfect position.

Step 5: Relax and Enjoy

Chill in this position for 2-3 minutes. You can add some chin tucks or simply focus on deep belly breathing. Consider applying heat before or after if it's a mild headache or ice if it's a more intense one.

Share This DIY Neck Pain Remedy With Your Friends & Family!

This DIY sock-and-ball massage is like royalty among headache and neck pain home remedies. If it works for you, don't keep it to yourself – share it with someone you care about!

Thanks for Hanging Out!

This post was more about neck pain, but remember, if you have a neck, you probably have a pelvis, and I'm here to help with any pelvic floor issues you might be facing.

For a deeper dive into understanding how your pelvic floor muscles might be contributing to various complaints, consider  making an appointment with me, or checking out my various streamable online courses, all focused on improving pelvic floor coordination and health!  Vag Lab is a 2-hour Master Class in lifelong care for ‘down-there’, and includes instruction in home pelvic floor muscle checks, and the Signature Series is a 12-week curated course in all things pelvic wellness.  From lessons on causes of prolapse, leaks and constipation, to guided flexibility and strength programs, The Signature Series is the next best thing to Pelvic PT!

And here's some extra motivation: with every four courses sold, I'll donate one to someone in need through my People Before Profits Program. Your support isn't just for yourself – it's making a positive impact on someone else's life.

Not ready to dive into a course? No worries! Follow me on Instagram or join my mailing list via the form below, for free tips on optimizing your pelvic health. Newsletter Subscribers receive first updates on blog posts, that cover everything from prenatal care to postpartum recovery, to prostate surgery, and more! Plus, subscribers enjoy exclusive discounts on Pelvic Floored products and access to special events. Don't miss out – sign up today!

Thanks a bunch for reading!


Dr. Kelly


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