People often use the term “a pain in the neck” to describe something annoying or frustrating, and it’s true that neck pain can conjure both of these feelings.
You may have a “crick in the neck” upon waking or all day discomfort as you carry out your daily tasks. Neck pain is a common complaint and can be caused by a number of problems.
Here are a few simple tips that can relieve neck pain, so you can enjoy work and play activities more comfortably.
1 – Examine Your Daily Activities
Neck problems often develop as a result of normal daily activities. You may hold your head in a certain position throughout the day as you work on the computer.
Sometimes, slouching on the sofa as you watch TV can also lead to neck discomfort. If you engage in athletic activities, you may wrench neck muscles as you track a ball or reach for a shot. You can even strain neck muscles while working on the equipment at the gym.
If you make slight adjustments in position during the day, you can minimize the strain on neck muscles and ligaments to avoid injury and pain.
2 – Look At Your Sleep Position
If you sleep on your stomach, you may be putting unusual strain on your neck. Try to sleep on your side or back instead. Make sure your mattress is firm enough to provide adequate support for your spinal column.
You may feel better sleeping without a pillow, or purchase a special neck pillow that will provide sufficient support for neck structures.
3 – Get A Better Chair
Ergonomic experts recommend taking a close look at the chair you use for the greatest amount of time in your day. If you sit in front of the computer, you need a chair that can be adjusted to provide easy viewing of the screen without neck strain. It should also provide good lumbar support.
If you spend a lot of time watching Netflix or cable news, invest in a good recliner that will support your back and upper spine as you enjoy your favorite shows. In the end, this will save you money on medical expenses to deal with chronic neck pain.
4 – Treat Your Discomfort
Some simple home remedies can help you deal with neck discomfort. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can reduce inflammation in the tissue and relieve pain.
An ice pack held at the back of the neck can soothe injured muscles that support the upper spine. Some people may prefer a heating pad or warm gel-pack held on the back of the neck for relief of discomfort.
Chiropractic treatment can also provide effective relief of neck pain. If you have pain and problems moving your neck for more than a few days, see your doctor for medical treatment.
5 – Exercise Cautiously
The neck consists of a number of delicate structures that can sometimes sustain minor injury. Home treatment and gentle exercise can help to reduce discomfort and return these structures to normal function.
Slowly roll your shoulders backward and down 10 times. Or gently squeeze your shoulder blades together 10 times.
While driving, press your head gently back into the head rest and hold for a count of 20. Or lift your shoulders up to your ears 10 times.
These exercises will help to loosen and strengthen the supporting muscles of the neck and shoulders.
If you are prone to neck problems, you can take proactive steps to set up your work and home life to provide the right ergonomic environment to prevent pain. And when pain occurs, you can take these actions to relieve your discomfort and get back to full function.
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