Ways to get Relief from Neck Pain
Neck pain is a phenomenon that each one of us have experienced at some point of time in our lives. Whether it’s by picking up some unrealistically heavy stuff, poor posture, soft pillows, underlying medical conditions or injuries, it tends to affect one’s quality of life immensely. Being one of the most irritatingly common and painful conditions, it has garnered a lot of research and numerous remedies to help alleviate neck pain. In this suggestive article, we are going to explore various lifestyle changes and remedies to help provide neck pain relief and support neck health.
‘Old pain dies hard’ – Let’s talk about the underlying medical condition that can cause severe neck pain.
Before we jump into the solution for it, it’s very important to understand the root cause of the neck pain. Also known as the cervical spine, it is a stashed set of bones structured in a very complex and vertical manner. It comprises muscles, ligaments, tendons and vertebrae and is collectively known as cervical spine. If there is a slightest imbalance in any of the components, it can lead to discomfort and pain.
Below are a few of the common causes of neck pain
Bad posture: If you sit or stand in an incorrect posture on a regular basis, it can strain your muscles and ligaments to cause neck pain and develop into a serious situation. It is a more common situation among the corporate crowd due to sitting for prolonged hours to work.
Muscle sprain/strain: Over exertion or movement of the neck muscles can cause muscle strain leading to inflammation and stiffness
Injuries: Sudden falls and accidents for example car crashes or picking up heavy weights in the gym can affect the structure of the cervical spine, ultimately leading to restricted mobility and neck pain.
Underlying conditions: Underlying conditions like, cervical spondylosis and osteoarthritis can also contribute to chronic neck pain.
Stress and tension: Mental health plays a vital role for overall physical fitness. Anxiety and stress can also cause physical stress that can lead to muscle tension, neck pain and sore neck muscles.
Ways to get relief from neck pain
Let’s explore the effective options for neck muscle pain relief-
1. Correct Posture is the key
Correct posture while sitting or even during sleeping is extremely important for preventing or getting rid of the neck pain. Keeping your spine aligned while standing or sleeping, shoulders relaxed and head in a neutral position is very important. It can prevent neck pain and also help reduce its effects. Don’t hunch or slouch while using electronic devices. Try to use ergonomic furniture or pillows to support your spine for a correct posture.
2. Stretch and Strengthen
Gentle exercise on a daily basis helps prevent muscle tension and also improves flexibility of the cervical spine. Try to include simple neck pain relief exercises into your daily routine, for example neck stretches, neck rolls, chin tucks, and side bends. It can strengthen the neck muscles to prevent neck injuries.
3. Apply Heat or Cold Therapy
From the dawn of time applying hot and cold therapies has been a known cure to relax muscle tension. Heat therapy, such as warm compresses or heating pads, can help relax muscles and increase blood flow to the affected area. Similarly, cold therapy, using ice packs or cold packs, can also numb the area, kill inflammation, and reduce pain. It is one of the most sought after and tried and tested neck pain treatments at home.
4. Practice Stress Management
Like we already discussed above that stress and tension can cause neck pain, there are also some techniques such as meditation, yoga and deep breathing exercises that can help reduce stress levels and decrease muscle pain. Take out a minimum of an hour from your schedule to practise mindfulness and self-care for overall well-being.
5. Enhance Sleeping Posture and Comfort
To ensure a restful sleep and a proper sleep posture it is extremely essential to get a supportive pillow that keeps your neck aligned with your spine. If you are one of those people who likes to sleep on your stomach, try avoiding it as it can strain the neck muscles. Try to find your comfort sleeping positions and pillow that suits your needs.
6. Proper Posture and Workstation
Most of us spend extremely long hours sitting and working at a desk that can cause severe neck issues like neck strain. Make sure to align your screen at eye level, and try getting a chair that offers proper lumbar support. Try to take regular breaks to move and stretch that can prevent neck stiffness and spine discomfort.
7. Seek Orthopaedic help if needed
If neck pain persists and prevails even after doing all the necessary measures, it’s time to visit a doctor and get professional help. Always try to keep muscle pain relief gel or medication at your disposal. A healthcare professional can analyse the symptoms, perform diagnostic tests if necessary, and advise tailored treatment options for example therapies and medication to your specific needs.
Neck pain is a common problem that can disrupt our lives immensely. Implement the above strategies and discover relief from neck pain to improve your overall health.
