Are you suffering from neck pain and don’t know what to do anymore? Have you tried any of these tips to ease neck pain? You should! Just take a look.
Neck pain is the 4th leading cause of disability in the United States and around 30-50% of the country’s population is affected by it in a given year. It is unfortunate that 8 out of 10 people will suffer from neck pain at any point in their lives.
As compared to men, women tend to experience it more, especially those aged 45 and above.
While people attribute old age and inappropriate postures to neck pain, it is usually experienced because of an injury to the area.
Acute neck pain is abrupt, hard to bear, and definitely interferes with your ability to be productive. If left untreated, it can become chronic. Fortunately, there are a few simple ways which can help in curbing the pain.
Tips To Ease Neck Pain
By following the given tips, you can ease your neck pain and lead a comfortable and joyful life:
1. Drink A Lot Of Water
It is interesting to know that the discs within your spine maintain their disc height and alignment with the help of water, which plays a great role in taking the pressure off your spine.
When we are born, each of our discs is approximately 80% water. As we age, this ratio decreases which causes disc degeneration.
If left unattended, this can result in extreme pain in the neck and the spine.
Over time, it is important to maintain strong hydrating habits so that our body has the ability to bear the external threats and prevent further deterioration. To ensure this, develop a habit of carrying a water bottle wherever you go.
2. Stretch Your Body In The Morning
Performing stretches on a regular basis helps in regulating blood throughout the body.
The National Center of Biotechnology Information (NCBI) revealed that the combination of stretching and strength training gives proper alignment to your body and reduces the musculoskeletal pain.
Some of the useful stretches which you can perform even on your desk include rolling your shoulders backward and down, squeezing the shoulder blades, and bringing your ear to the shoulder. This will help in preventing the build-up of tension in the muscles surrounding the neck and keeping them relaxed.
3. Keep A Tab On Your Sleeping Postures
If your neck is bothering you and you are unable to find any reason for it, pay attention to your sleeping postures.
You should never sleep on your stomach as you will have to twist your head for a very long period of time. This also causes back pain since your belly sinks in the bed, leaving no support for it.
Try to sleep on your back or any of the sides to ensure that there is no pressure on your neck or back.
A good idea would be to use water pillows as they bring about rejuvenating effects on the person suffering from any kind of neck injury. You are allowed to dictate the softness of your pillow with lesser water resulting in a softer pillow and more water means that the pillow will be a bit firm.
4. Increase The Intake Of Magnesium
A muscle strain or sprain is the most common reason behind neck pain. An integral part of neck injury treatment is taking more magnesium in your body through diet or supplements. This specific mineral plays an important role in the contraction and relaxation of your muscles which, in turn, controls the pain-causing problems.
You can easily take in more magnesium by consuming the fruits and vegetables which contain it. A simple look at the nutrition table will help you in finding out the ones you need to incorporate in your diet.
Another simple formula is to take a bath with Epsom salt as this helps in absorbing magnesium through your skin.
Magnesium oil is also available, whose simple massage can reduce the pain without bringing any side-effects.
5. Apply Ice And The Heat To The Pained Area
The application of cold therapy can do wonders for the treatment of acute pains and musculoskeletal injuries. It can easily be carried out with the help of ice or a frozen gel pack.
This technique is most effective in neck injury treatment as it reduces inflammation and pain. Due to the cold, the blood vessels constrict and this prevents excessive swelling in the inflicted area.
There is a rule which one should never forget in such a situation. For the first 48 hours of the injury, rely on the cold therapy and then after it, you must resort to the heat therapy.
The ice tends to lose its effect after the first 2 days. Hence, using heat can improve the flow of blood to the deep tissues and reduces muscle spasms.
6. Work On Your Posture
Most of the time, our neck and back pain are the result of sitting in the wrong posture. When we bend our spine in the wrong position for a long period of time, we tend to put pressure on the discs and muscles and this results in excruciating pain. This is usually common with people who have desk jobs.
The best way out is to get a neck-supporting chair which will help ease neck pain and keep it under control. A chair with a headrest will keep your cervical spine in a neutral position and the armrest will provide additional comfort.
Sitting on the sofa or any soft chair will make you round your back and won’t provide strong support.
Don’t lean over and keep your shoulders relaxed.
Just Be Patient
If you’ve experienced an intense injury, the first thing to do is to take it easy and avoid putting any kind of pressure on your neck. There are treatments available which can help in resolving the problem but they only work if you stay persistent and patient.
While some people have little choice in this matter, others can get rid of their neck pain by following a few days of restricted activity and through regular medication.
There are six simple ways to ease neck pain and the results can be surprisingly fruitful, especially if you’re persistent and have patience.