Recurrent neck pain affects adults of all ages. The condition equally prevalent among men and women, and it strikes every type of worker, from truck drivers and laborers to executives and homemakers. Although neck pain is common, when you are one who has it, it may seem that no one else can truly understand your suffering. Recurrent neck trouble, like any type of chronic pain, affects more than one part of your body. It can influence your sleeping habits, your ability to work, your personal relationships, and even your thoughts and feelings. Neck pain can lead to depression and, for some, social isolation and loss of income. Recurrent neck pain can be successfully managed. Here are some ways that you can adopt to relieve such pain and maximize your ability to enjoy life.
1. Give Your Neck A Break
Whatever you are doing, whether it is sitting in front of a computer or watching television, if you maintain this position for a long period of time, your neck can get additional strain, results in more stiffness, and pain can creep up on you. To prevent this, take a break every now and then. Standing up and moving around is always good for you neck. Maybe next time, you can volunteer to make the run to the kitchen.
2. Get Your Neck Stretched
If stiffness and muscle tension are causing your neck pain, you can relieve it through stretching. Just starting by tilting your head from left to right, hold for the count of 20 for each side. Next, place your hand on top of your head, and stretch your neck towards your shoulder on each side. Be sure to perform these stretches with slow, smooth movements. Make sure that you are doing it gradually as any quick stretch is more likely to tear a muscle or ligament.
3. Stand And Sit Up Straight
Your muscles are always working hard to hold your head up. But if you are not adopting a good posture, your muscles are working even harder to hold your head up. Whether you are sitting or standing, make sure that your shoulders are over your hips and your ears are over your shoulders. Try to visualize the top of your head trying to touch the ceiling. You will lengthen, elongate your neck and get as tall as possible.
4. Get A Chair With A Better Back
You need to look for a chair that can provide you with adequate support, you should, for example, choose to make use of a small cushion to keep your back in a neutral position. It is recommended to look for a chair with a back that goes up to shoulder level. With this high-backed chair, your neck and back are kept vertical, and you can lean your head back periodically to give your neck a chance to relax.
5. Apply Heat Or Cold
Another neck pain-relieving strategy involves the warming or chilling the painful area of the neck. Most people feel that using heat is better than applying ice to relieve the neck. You can apply a heating pad at a comfortable setting or an ice pack to relieve your neck pain for no less than 20 minutes at a time. Generally, it is your preference. They both work the same way by increasing the circulation to the area. However, avoid heat if you have inflammation because it will worsen the inflammation.
6.Talk On A Speakerphone
Talking on the phone with the phone receiver tucked between your neck and your shoulder can strain your neck. This puts a great deal of strain on the structures in the neck and should be avoided at all costs. If you receive a phone call, make sure that you free up both hands to answer the call or invest in a hands free speakerphone kit.
7. Sleep With Your Neck In Line
As you are more likely to spend six to eight hours of sleeping in a specific position, it is vital that you try to maintain the neutral position while sleeping. If you have droopy pillows through years of use, throw it out. It is time to get a good supportive pillow. You want one that will keep your head in straight alignment with your back when you lie on your back or side. A pillow that can mold around your neck usually works well, for example, a soft feather pillow. If at all possible, it is best to try a pillow out before you purchase it.