Therapists Point Out 15 Proven Methods How to Get Rid of Neck Pain
According to statistics, adults use a smartphone for about 2-4 hours a day. When you look at the mobile screen for a long time, additional pressure appears on the front and back of the neck.
In addition, the 8-hour working day in the office and the wrong posture for working at the computer also increase pressure on the neck.
Use these simple tips. They will help you get rid of the pain in the neck.
1. Sit at the computer correctly.
Your back and neck should be kept straight. Legs should stand exactly on the floor. At the same time, the knees are bent at an angle of 90 degrees.
Hands should lie on the keyboard without bending at the wrists.
The optimal distance from the eyes to the monitor is 50–70 cm. While looking at the screen, you must not lower or lift your head.
2. Relax for a few days.
As soon as you feel pain in your neck, immediately stop doing your activities, which could cause it, and rest. In most cases, mild pain in the spine decreases significantly or completely disappears in 2-3 days.
3. Change your sleeping position.
When sleeping on your back, do not place more than one pillow under your head, as this can cause tension and pain in the neck. When sleeping on the side, use a pillow whose thickness does not exceed the distance from the edge of the shoulder to the ear.
4. Get a special orthopedic pillow.
Such pillows are specifically designed to keep your neck in a normal position and prevent tension in it during sleep.
5. Small ice compresses.
If a neck pain has recently arisen, and you feel inflammation and stiffness in a sore spot, put a bag of crushed ice (or something cold) to it to reduce inflammation and dull the pain.
Always wrap ice in a thin cloth – you will prevent skin irritation and frostbite.
6. Warm moist compresses.
If your neck has been bothering you for several weeks, this is a sign of chronic damage.
It is suitable to use small bags of grain (bulgur or rice), herbs and/or essential oils as compresses. It should be heated in a microwave oven for about 2 minutes.
Put it on the sore spot of the neck for about 15 minutes.
7. Take a warm bath.
This is another good source of heat and moisture. Add 1–2 cups (300–600 grams) of sea-salt – it contains magnesium, which will help soothe and relax muscles and tendons.
8. Keep your neck warm.
This advice is timely in cold weather. Just wear a nice scarf or sweater with a collar.
Although, this workout could help you.
Simple exercises will take no more than 15 minutes. Do it regularly and you will forget about the pain in neck and back.
1. Massage with a tennis ball.
Take a tennis ball and start massaging the base of the skull in different directions.
If you feel the seal, press the ball harder to this place and hold for 20-30 seconds, then release and continue to massage.
2. Bow Pose.
Lie on your stomach, press your chin to the floor, put hands on the sides.
Bend your knees so that the heels are at the level of the buttocks. Clasp the ankles with both hands. Inhale.
On exhale, bend as much as possible, raising the pelvis and chest above the floor. Put your head back as far as possible. Hold this position for 10 seconds.
Release the ankles, slowly lower the body.
3. Camel Pose.
Get on your knees, placing them on the width of the pelvis. Put your hands on your hips; try to pull the body up.
Lean back. With the exhale, bend your chest and lower back. Hold the heel by your palms (or place your palms on the feet). Lower the head back and hold the pose for about 30–60 seconds, then return to the starting position.
4. Cobra Pose.
Lie on the floor, put face down and the feet together, stretching out your fingers. Put your palms under your shoulders.
On inhale, slowly lift the body, not resting on the arms (the arms only fix the position), keeping the arms bent at the elbows. Throw back your head to feel a stretch in your back.
Hold the position for 15-30 seconds, and then sink to the floor with an exhalation.
5. Chin movements.
Sit up straight and place your fingers in front of your chin. Looking straight ahead, gently pull the chin to the neck until you feel a stretch at the base of the head.
Hold the position for 5 seconds, and then pull the chin forward again. Repeat 10 times.
6. Stretching in the corner.
Drop on knees in the corner of the room so that your feet are at a distance of 60 cm from the wall.
Place the forearms on two walls. Keep your elbows slightly below shoulder level. Turn to the corner until you feel a stretch in the chest and shoulders.
Stand in that position for 30–60 seconds, and then return to the starting position.
7. Stretching the neck.
To stretch the front muscles of the neck, tilt your head back and hold the position for 15 seconds. Then return the head to its original position.
After that, press your chin to your chest and hold for 15 seconds. Repeat each exercise 10 times.
To stretch the lateral muscles of the neck, tilt your head to the right, trying to press your right ear to the right shoulder. Hold the position for 30 seconds.
Then return to the starting position and repeat the stretch on the other side. Repeat both exercises 10 times.
And what are your tips to release neck pain?