8 ways to say goodbye to neck pain
If you sit at the computer for a long time, pushing your head forward, or lowering it, looking at your smartphone, your neck muscles have a hard time. An inappropriate head position during sleep (for example, lying on your stomach with your head turned to the side) also contributes to the formation of neck pain. Constant tension causes stiffness and pain.
We've put together some tips and exercises for stretching and strengthening your neck, shoulders, and chest that will relieve soreness and help you avoid it in the future.
When advice won't help
This complex is not designed to treat specific disorders. If you have been diagnosed with osteochondrosis, herniated intervertebral discs, or other diseases, a doctor should prescribe gymnastics.
If pain persists for several days, gets worse, or is accompanied by headaches, nausea, fever, or other symptoms, seek medical attention as soon as possible.
1. Apply cold to the painful area
Wrap ice in a towel and apply cold compresses. The procedure should not cause painful sensations. Apply cold compresses for 30-45 minutes.
2. Tilting the head to the side, daily for 10 minutes
These exercises will help warm-up and stretch your neck muscles:
• Raise and lower your shoulders.
• Tighten and spread the shoulder blades.
• Tilt your head back and forth, holding for a few seconds in each position.
• Perform head turns to the right and left.
• Tilt your head to the sides, as if trying to press your ears to your shoulders
3. Warm compresses
A quick and easy way to relieve tension and neck pain is to apply heat. Warming up improves blood circulation and relaxes the muscles so that the pain goes away. If you regularly experience neck pain, then a warm compress or heating pad can significantly improve your well-being. And if you're on a limited-time basis, a hot shower can be a quick and easy way to relieve pain.
When neck pain becomes unbearable, massage is the only thing that can help. A high-quality and regular massage will relieve you of neck and back pain, help relieve stress and maintain health.
Even if you have enough free time for regular sessions, the services of a massage therapist can be expensive. The ideal solution is the neck massager. It is a compact and inexpensive device that can be used daily in the home and work environment. Modern massagers intensively knead the muscles, copying a professional shiatsu-type massage. Also, most models have a heating function, which allows you to combine double exposure in one device.
5. Use local anesthetic gels and ointments
Neck pain can be severe enough to reduce productivity at work and make it difficult to enjoy your daily life. Ancillary therapy can be the use of analgesic gels and ointments. Talk to your healthcare provider about which drugs are right for you.
6. Kinesio tape (elastic tape)
Kinesio tapes are strips of elastic plaster or cotton bandage with a hypoallergenic adhesive coating. These strips are capable of providing soft static-dynamic fixation of the affected joint and periarticular tissues at rest and their protection from unwanted external influences. The consequence of this is the provision of normal blood and lymph flow, which has a positive effect on the regeneration of tissues of the affected areas and leads to their quick and complete healing.
7. Massage mat for acupressure
The healing effects of the acupressure mat are due to increased blood flow due to stimulation. On first use, you may feel some discomfort, as if thousands of needles are piercing the skin. This pressure increases blood flow to the areas that are being stimulated. Wait a while. After a few minutes, you will feel the warmth flow to your back and neck, which makes the muscles relax. Improved circulation is believed to promote healing in addition to its relaxing effect.
The pressure from the thorns also releases endorphins and oxytocin, which make you feel better, so applying it can also improve mood and relieve pain. Like meditation or yoga, you will see even more benefits with regular use of the mat.
8. Try to use both sides of your body equally
If you're right-handed, it's no surprise that your entire right side is working harder (carry a bag on your right shoulder, write and eat with your right hand, carry grocery bags, or use your right hand to talk on the phone). Neck pain can be elementary due to an imbalance between the sides of our body. For the same reason, diseases of different parts of the spine also occur. Try to use both sides of your body equally.
We hope these methods will help you get rid of neck pain and discomfort. Read our other articles to maintain your physical and mental health at a high level, because this will help you fully enjoy every day of your life.