Have you ever suffered from a sore neck that never seemed to go away? This problem can be caused by various factors: assuming an uncomfortable position while sleeping, injuries, non-ergonomic workplace. Whatever the cause, here's how to cure it.
Steps
Part 1 of 2: Neck Pain Treatments
Step 1. Exercise your muscles slowly
Rotate your neck slowly in a circular motion to stretch the contracted muscles. At first it will be painful but, over time, the sensation will relieve.
- Slowly move your neck back and forth. As soon as you feel pain, stop. This exercise serves to make him more flexible.
- Move it from side to side. Stop when you feel pain. The objective of this exercise is the same as the previous one.
- Create an 8 with the neck. Do it slowly and stop if you feel pain.
Step 2. Take medicines such as acetaminophen or ibuprofen
If your child has this problem but is not yet 18, do not give them aspirin, which, in children and adolescents, has been linked to Reye's syndrome, which causes severe brain edema.
Step 3. Take a shower
Let the water, warm or hot, run over the neck for at least 4-5 minutes. Keep it straight while doing this, don't twist it.
Step 4. Take a bath
Water can help improve circulation, relieve muscle tension and reduce stress. Put some salts in the tub.
Epsom salts, based on magnesium and sulphate, are an excellent ally for many physical ailments and, as if this were not enough, relax the mind. Magnesium encourages the regularization of the activity of numerous enzymes and increases the levels of serotonin in the brain
Step 5. Put the hot water bag on your neck for a couple of minutes to stimulate blood flow
Step 6. Wrap some ice with a towel and place it on your neck:
it numbs the area, relieving pain, and works better than a hot water bottle in this sense.
Step 7. Apply a herbal, analgesic, or rubefacin (which increases circulation) balm
For example, Sloan Conditioner creates a strong sensation of warmth on the skin. Massage or rub this balm or similar on the neck area to relieve mild pain
Step 8. If the pain is very severe and the neck is in an unstable condition, it may be necessary to put on an orthopedic collar
How to make a homemade one? Roll up a towel and wrap it around the neck, so that the base of the skull rests on the towel. Sit in a comfortable position.
In case you have been the victim of an accident or think you have whiplash, consult a doctor.
Step 9. Book a massage session at a spa
Contact your doctor before undergoing the session if the pain has persisted for a while. Massages are expensive but, when done right, they work wonders.
- L' acupuncture it can help with chronic pain. Both this method and the massages are characterized by intense pressure inside the muscle; acupuncture, however, is even more effective.
- L' hydrotherapy, or water therapy, can be followed at home in the shower. Identify the area that hurts you and direct the pressure of warm water towards it for 3-5 minutes. Then, for an interval of between 30 seconds and one minute, it switches to cold water. Repeat as many times as necessary.
- do a massage with essential oils, such as that of lavender, tea tree or lemongrass, which have healing properties. In addition, the smell has a stimulating effect. Alcohol from massages, on the other hand, at first gives a cold sensation which gradually becomes warmer, guaranteeing the same effects as some balms.
Part 2 of 2: Preventing Neck Pain
Step 1. Sleep well
If you woke up with a stiff neck or your neck hurts, try these ways to let it go and, come on, millions more are in the same situation this morning!
- Sleep with the window closed, even if it's hot outside. In the summer, many go to bed with the window open; however, during the night, the temperature drops precipitously, and the cold air causes hardening and cramps in the neck. Instead, opt for a fan, but don't point it in your direction.
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Don't sleep with too many pillows. If you tend to rest on your stomach, you should use at least one pillow: a stiff neck can occur when you turn your head 90 degrees to breathe.
If you sleep on your back, you don't need too many pillows, or you'll create an awkward angle between your neck and shoulders at night
- Take precautions after carrying out an unusual activity. Many people experience neck pain after cleaning the garden, trying a new exercise, or moving packages during the move. If you know you've done something like this, massage your neck, flex it with some exercise, and take a warm bath before bed.
Step 2. Make sure your workplace is ergonomically correct
If you work for hours and hours sitting at your desk, you should buy a suitable chair.
- Your feet should be resting on the floor, so adjust the chair.
- Change your posture regularly. Sitting in the same position for a long time is not good for you. Try to stand up straight and, from time to time, recline. Avoid hunching over.
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Get up once an hour and take a five-minute break. Walk, look out the window, chat with a colleague, have a coffee.
Consider using a work station that allows you to stand or a so-called treadmill desk
Step 3. Try meditation, taking your attention away from the daily chaos and getting in touch with your inner self
You may find that neck pain is caused by emotional stress. It only takes 3 minutes to complete the following exercises:
- For a minute, focus on your awareness of knowing what is happening around you right now. Analyze your thoughts and emotions.
- During the next minute, shift your focus to your breath. Notice how each part of your body harmonizes with the others.
- The last minute will allow you to expand your awareness outwards: from the head to the fingers and toes and to the hair and, perhaps, outside your personal space.
Step 4. Remove the causes of physical and emotional stress from your life
Psychological discomforts tend to affect our physical health, causing pain to our body. Find natural and healthy ways to eliminate or, at least, mitigate stress:
- Do regular physical activity (swimming, running, cycling, climbing) that makes you feel good. Integrate it into your routine. Your body will feel better and your mind more relaxed.
- Don't enter the vicious circle of negativity. Don't punish yourself for hurting yourself. Understand what's going on, stay in control and start looking for reasons to love yourself.
Advice
- If none of this works, go see a doctor - you may have a more serious ailment.
- Avoid sleeping badly, therefore, choose the right pillow and assume a correct position.
- Rub your neck, or ask someone to do it - it's really helpful.
- Ibuprofen allows you to relieve pain.
- When reading or working on the computer, keep your head straight and don't stoop.
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Don't snap your neck - it might give you relief but, in reality, it will make you feel worse later.
Talk to a professional, such as a chiropractor, osteopath, or physiotherapist who has a manipulative technique
