Maybe you have poor posture? Perhaps you were involved in an accident?
Whatever the case may be, now you’re suffering from serious neck pain. That’s why you’re here: you’re looking for neck pain management tips.
Fortunately, we can provide them to you. Without further ado, here are the top tips for dealing with neck pain so you can feel better fast.
First and foremost, you have to stretch. Stretching your neck regularly is the single best way to relieve neck pain. It should be a part of your everyday routine.
Now, what types of stretches should you employ? There are several different types, each of which works different muscles and joints around your neck.
One stretch you should utilize is to move your shoulders back and down. Another stretch is to scrunch your shoulder blades together. Another is to bring your head sideways, touching your ears to your shoulders. One last stretch is to push your head backward against a solid surface.
Do these stretches 10 to 15 times per stretching session, holding each for around 5 seconds. At a minimum, have a stretching session twice a day; once in the morning and once at night. If you can work one into the middle of the day, you’ll be even better off.
2. Apply Ice
In most cases, neck pain has to do with inflammation. The more inflamed the muscles and the joints, the more pain you will experience. If you want to relieve neck pain, you need to combat inflammation.
There are a number of ways to do this but perhaps the most natural is to just apply ice. Placing ice against your neck can do a lot to reduce inflammation. Not to mention, it can feel soothing in the moment.
Generally speaking, it’s wise to apply ice twice daily: once in the morning when you wake up and once in the evening before you go to bed. An ice pack or bag of frozen peas will do. Just hold it in place for 10 to 15 minutes while you’re watching TV and you should experience a good amount of relief.
3. Practice Good Posture
It’s impossible to overstate the importance of good posture, especially when it comes to the state of one’s neck. Practicing bad posture is a surefire way to bring about neck pain. Practicing good posture, on the other hand, can singlehandedly cause neck pain to relieve itself.
The question you might have is: what is good posture? Well, it’s generally easier shown than explained. Nonetheless, we’ll try to give you an explanation.
First of all, your shoulders should be back, not back so far that your chest is puffing out, but back far enough so that you’re not slumping. Secondly, your lower back should be straight, not hunched. Finally, your neck should be perpendicular to the ground, not straining forward.
The more you practice posture like this, the less pain your neck will experience. Keep it up over time and you will notice a remarkable difference.
4. Sleep the Right Way
You might not consider it, but the way you sleep can have a seismic impact on your neck. Sleeping the right way can help to eliminate neck pain entirely; sleeping the wrong way could keep the pain going in perpetuity.
So, what exactly is the “right” way? Generally speaking, it’s on either your back or on one of your sides. In other words, you shouldn’t sleep on your stomach.
Sleeping on your stomach forces you to twist your neck sharply in one direction or the other. Keeping your neck in this position for hours at a time is undoubtedly going to promote soreness. If kept up over a long enough period of time, it can create legitimate structural issues as well.
Need help transitioning from your stomach to your side? A full-body sleep pillow might do the trick. These pillows provide support for the entire body, helping to supply the neck with a solid and elevated foundation.
Like to sleep on flights? If so, these tips from Everlasting Comfort would be of great use to you.
5. Let Yourself Rest
Maybe you hurt your neck while exercising? If so, you’re probably itching to get back out there and start exercising again. While this is understandable, you’re advised to take it easy.
Yes, exercise is important for strengthening your neck and relieving neck pain. However, rest is just as important. If you push it too hard before your neck has healed, you can greatly exacerbate the problem.
Once you do begin exercising again, take it slow. Reduce the length and intensity of your exercise sessions, working your way up gradually over time.
In the future, make sure to provide yourself with at least 2 off-days per week. These days are important, as they help the body recover from the physiological effects of exercise.
6. Consider Pain Meds
You might not be into the idea of taking pain medication. However, when used properly and in moderation, they can make a world of difference.
And we’re not talking about high-powered meds like morphine and oxycodone. Over-the-counter meds like ibuprofen and acetaminophen can go a long way in helping you to manage pain.
Usually, just a few of these a day will do. Take one or two in the morning when you wake up, in the afternoon while you’re at work, or at night before you go to sleep. Maintaining a schedule like this should ensure relief throughout the entire day.
Take Advantage of These Neck Pain Management Tips
If you suffer from neck problems, you need to put these neck pain management tips to good use. Use them consistently and you’ll undoubtedly notice a difference.
Searching for other such tips? Our website has you covered. Take a look at some of our other articles now!