Have you ever had neck pain that seemed almost impossible to get rid of? If so, this article is for you! Neck pain can be caused by many things, including an uncomfortable sleeping position, accidents, and a less ergonomic work area.
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Method 1 of 2: Treatment For Neck Pain
Step 1. Move the muscles slowly
Gently rotate your neck in a circular motion to stretch the sore muscles. It will be uncomfortable at first but eventually helps relieve the pain.
- Slowly move your neck back and forth. Stop the movement if and when you start to feel pain. The range of motion should increase the more you flex your neck back and forth.
- Move the neck from side to side. Stop the movement if and when you start to feel pain. As in the first exercise, the range of motion should increase the more you flex your neck.
- Move the neck in a figure 8 pattern. This means moving it side to side while moving it up and down. Do this slowly, stop if you feel pain.
Step 2. Take over-the-counter medications such as paracetamol or ibuprofen
These medications will relieve neck pain. However do not give aspirin to children under the age of 18 because aspirin has been linked to Reye's syndrome, which causes severe swelling of the brain.
Step 3. Take a shower
Leave the water lukewarm until the hot water runs down your neck for at least four to five minutes. Keep your neck straight as you do this and don't change positions.
Step 4. Soak in bath salts
Bath salts can increase circulation, relax tense muscles and reduce stress. Try adding different bath salts for added pain relief.
Epsom salt can also be used in a warm bath. Epsom salt is made from magnesium and sulfate and offers healing for a variety of minor ailments as well as calming the mind. Magnesium helps regulate the activity of many enzymes and increases serotonin levels in the brain
Step 5. Use a heating pad
Place a heating pad on for a few minutes to stimulate blood flow to your neck.
Step 6. Use an ice pack
Apply an ice pack or something from the fridge wrapped in a towel on the sore spot. Ice will reduce pain, better than heat.
Step 7. Apply the balm on the sore neck
Balm has many types and benefits; can be in the form of herbal, analgesic (pain reliever) or rubefacient (improves circulation). Know the type of balm you are using.
Balms such as IcyHot or Namman Muay (Thai herbal balms) heat or stimulate heat on the skin. IcyHot aims to numb the pain with the cold then the heat will relieve the pain. Massage or rub this or similar balm on the neck for mild pain relief
Step 8. If the neck pain is severe, a neck brace may be needed to support the neck
Only use a brace if your neck is unstable and the pain is severe. To do this at home, roll up a bath towel and wrap it around your neck so that the base of your skull rests on the towel. Sit in a comfortable position.
If the pain is severe asking for help. If you have had an accident, have an illness or perhaps you have whiplash, see a doctor and seek medical support for a suitable neck.
Step 9. Do massage
Consult a doctor before massage if pain persists for a long period of time. Get a massage at a spa near where you live. Massage is a bit expensive so try to find a good service.
- Acupuncture may be effective for chronic neck pain. Although studies in the last decade have shown acupuncture to be no more effective than placebo treatments. Acupuncture and massage both apply intense pressure to the muscles, but acupuncture may be more appropriate to apply more intense pressure to the muscles.
- Hydrotherapy, or water therapy, is also effective. Hydrotherapy can be done at home, with a shower and offers a variety of massages. Run the neck with warm water for three to four minutes. Turn the water knob to the cold direction and hold it against the neck for 30 seconds to one minute. Repeat several times as needed.
- Do a massage with essential oil or medical alcohol. Essential oils such as lavender, tea tree or citronella oil can provide healing properties in addition to stimulating the sense of smell. Medical alcohol will initially feel cold and then gradually warm up, giving the same effect as balm.
Method 2 of 2: Avoiding Neck Pain
Step 1. Sleep in the right position
If you wake up and feel torticollis or neck pain caused by the wrong sleeping position, you are like millions of other humans. Try these tips to avoid torticollis later in life.
- Sleep with the windows closed so that the condition of the bedroom is as warm as the outside air. Especially in summer, most people open their bedroom windows so they can fall asleep. Then in the middle of the night when the temperature drops dramatically, the cold air causes neck muscles to stiffen and cramp. Use the fan next time, don't open the window!
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Sleep with adequate pillows, don't use too many. Individuals who like to sleep on their stomach should sleep on at least one pillow – torticollis occurs when the individual turns their head 90 degrees to breathe.
Individuals who sleep on their back should not sleep with “too many” pillows as this creates a sharp and uncomfortable angle between the neck and shoulders during sleep
- Take precautions after activities that are rarely done. Many individuals report neck pain after doing things they wouldn't normally do, such as gardening, a new sport, or packing up and moving house. If you realize you have done activities that risk torticollis, massage your neck, flex it with various exercises and then take a warm bath before going to bed.
Step 2. Create an ergonomic workspace
If you have long hours at your desk, you should make sure your work environment is really comfortable. You may not have to face any repercussions later on if you make sure from the start that your muscles are cared for in the right way.
- Place your feet flat on the floor. This depends on how high your chair is so feel free to adjust it for best results.
- Change your posture every now and then. Sitting in one position for a long time is not very healthy. So change positions. Sit up straight most of the time. Sit back occasionally and sit leaning forward for a while.
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Take time to stand. Every hour take a 5 minute break if you can and go for a walk. Look up at the sky or talk to coworkers. Or think of the 15th decimal place of the pi symbol. Whatever it is, take a break from the monotonous sitting conditions for hours.
Consider a standing position while working in a workspace. Try using a high table without a chair, or think about the possibility of a desk with a treadmill
Step 3. Practice meditation techniques
Try to meditate, focusing your mind away from the hectic, busy life and towards your inner state. It also gives you a new perspective beyond dealing with stress-induced neck pain. The following exercise lasts three minutes and can be easily done by anyone.
- For one minute, focus your awareness on what is happening to you at that moment; think about your thoughts and emotions, examine them.
- In the next minute, gather attention and focus on it while breathing. Pay attention to the part of your body that is most aware of your breathing activity.
- At the last minute, spend time expanding your awareness beyond existing awareness; from your head to your toes, big toes, hair and finally outside your body where possible.
Step 4. Remove the causes of stress, both physical and emotional, from your life
Stress causes strange effects on your physical health and even causes physical pain. Find natural and healthy ways to relieve stress from your life:
- Regular exercise. Find something you enjoy – swimming, running, biking, hiking – that excites you and excites you. Make the activity a routine. Your body will feel better and your mind will be more relaxed.
- Don't get into a cycle of negative reinforcement. Don't punish yourself for hurting yourself. Realize what's going on, take control and start looking for reasons to love yourself.
Tips
- To prevent further cases, keep your head elevated when sleeping. Your neck usually becomes sore from sleeping in an uncomfortable position or using the wrong number of pillows, causing your neck to lie in an awkward way.
- Rubbing your neck can get rid of the pain, have someone rub your neck – it really helps.
- Pull your chin toward your chest for 30 seconds; This movement stretches the neck.
- If you use a handheld device such as the iPhone, always keep it at the same height as your face and keep your head slightly behind your shoulders.
- When reading or working at a computer, keep your head up. Try not to bend over at all.
- If all else fails, see a doctor – doctors can tell if you have a problem.
- Support your neck with a normal sized pillow while sleeping.
- Lay your neck on the foam roller to relax tense muscles.
- Take NSAIDs (non-steroidal anti-inflammatory drugs) such as Ibuprofen for pain relief.
- Consult a specialist such as a chiropractor, osteopath or manipulative physiotherapist.
Warning
- Do not bend over when reading books or other objects. This causes neck and back pain.
- Avoid sleeping on a couch, chair or other location that doesn't support your neck well.
- Don't crack the collarbone. It may provide relief at first, but can further worsen your condition.
