How to Relieve Neck Pain
Neck pain, soreness, and stiffness are common afflictions that usually result from a combination of poor lifestyle habits and poor muscle tone. Fortunately, making changes to some of these poor habits and incorporating exercise into your routine can help you prevent further damage as well as treat current neck pains. However, you may need to seek the services of a Greenacres neck pain physician if you experience severe and chronic neck problems.
You’ll need to regularly stretch your shoulders, back, and legs in order to get neck relief. Lie on your back with “cactus” arms and keep your legs bent, stretching them straight and bending them again. Bend your elbows and keep your palms facing upwards, to frame your face to form a cactus-like look, and stay in this position for about five minutes, allowing the shoulders and neck to release. Perform these moves in sequence but stop if you feel any severe pain. Consult your doctor before starting these exercises.
In addition, get on all fours and make the back into a “table-top” position. Let your head hang in a half-plank position, ensuring your knees are directly below your hips and your wrists are directly below your shoulders. Bring your shoulder blades together, allowing your head to hang forward, and hold this position for about 2 minutes. This position allows the shoulder girdles to release, reducing tension in your neck. You can also sit with your back against the wall, pulling your shoulder blades gently together, engaging your core.
Alter Your Daily Habits
Poor posture has negative effects on the body, causing lots of problems including nagging pain. Being aware of and changing your posture is a process that takes time. If needed, set reminders on your phone to ensure you change the posture regularly. Good posture involves sitting up tall and lifting your chest forward, pulling your shoulder blades together, relaxing your shoulders so that your shoulder blades move down your back, engaging your abdominal muscles to hold the pelvis in check, and tucking in your chin slightly, lifting the top of your head towards the sky.
Sitting is not a natural position for our bodies, and the time we spend doing it causes tension. To mitigate this tension, ensure the chair you’re sitting on is supportive to your neck and that you’re sitting all the way back into it. Ensure the chair has a headrest, and while sitting, press the head gently into the headrest. Set reminders for you to sit upright, especially if you’re sitting for long periods of time. Try bringing your monitor in closer so you don’t lean forwards. Lastly, get up and move around regularly.
If you experience persistent, chronic or severe neck pain, it’s advisable to talk to your medical professional. He or she will need to assess your neck, including any other symptoms you may be having, followed by imaging tests to help determine what the problem is. The doctor may also prefer that you see a specialist such as a chiropractor, osteopath, or physical therapist. The doctor may provide short-term relief using heat or ice therapy.
Try a deep tissue or Swedish massage to help your neck feel better. You can also visit a physical therapist who will examine your body, and evaluate which movements aggravate the problem. Get a referral for a good physical therapist from your doctor.