Did you know that about 75% of the population will experience neck pain at least once in their life? Living with neck pain can be difficult, and managing neck pain can be just as challenging.
While there are different treatments for different types of neck pain, it is essential that you know the causes of neck pain to avoid making it worse.
Are you suffering from neck pain? Then, you’ve come to the right place! Read on to know everything you need to know about the dos and don’ts of how to manage neck pain.
Managing Neck Pain: The Dos
Certain types of neck pain will require proper treatment, while other neck pain you can manage with some exercises and home remedies.
Home remedies like exercises and other healthy practices can potentially prevent neck pain. However, if you have severe and chronic neck pain, speak with your doctor about potential treatment plans.
Neck Pain Home Remedies
If you are suffering from mild neck pain, there are some measures you can take to make sure it doesn’t get any worse.
The first thing that will significantly improve your health overall, including your neck pain, is to drink lots of water. If you are dehydrated, organs, your vertebrae, and other crucial functions will stop performing well.
An ergonomic setup of your workstation is an important element to consider. However, workplaces aren’t the only time you should think of your posture. For example, it is best to sleep on your back and have a pillow that is the proper height.
Neck Pain Treatments
If you are suffering from chronic and severe neck pain, speak with your doctor about a proper treatment plan. The best thing to do is to get professional help to avoid making it worse.
Surgery for Neck Pain
There are a few different surgeries your doctor may suggest. The most common surgeries include anterior cervical discectomy and fusion (ACDF) and cervical artificial disc replacement (ADR).
ACDF surgery will remove the disc that is causing issues and fuse the spine to maintain stability, while ADR replaces the disc with an artificial disc.
There are some risks of neck surgery, however. Again, speak with your doctor if you have any concerns.
Physiotherapy
If you have neck pain due to an injury, your doctor may recommend physiotherapy. This may involve heat therapy, electrotherapy, and other forms of passive therapy.
Your therapist may also require you to participate in active therapy, which can include stretches and exercises that allow you to improve flexibility and strength in your neck muscles.
Massage
Who doesn’t love massages? It can relax our muscles, relieve stress, and overall make us feel wonderful.
A massage that specifically focuses on neck muscles can do wonders in relieving pain. In addition, the massage will work out any tight muscles and increase flexibility as well.
Exercises
Another way that you can work out tense muscles is to stretch and strengthen with exercises. A physical therapist may suggest some stretches, and youtube is an excellent place to find some great ways to relieve pain.
However, we will help you get started with these simple moves:
Neck Tilt
There are two types of neck tilts. The classic neck tilt is simple and straightforward.
Tilt your head forward as far as you can and hold the position for 5 seconds. Then, go back to your starting position and repeat five more times.
The side-to-side neck tilt is similar. However, instead of looking down, move your head towards one shoulder as if you would touch it with your ear. Again, hold for 5 seconds, return to start, and repeat.
Make sure you do each time five times.
Neck Turn
This stretch is all in the name. Look straight ahead and turn your head left and right while keeping your chin at the same level.
Repeat this five times.
Neck Stretch
This stretch is also helpful in correcting posture. Hold your body still and try to put your chin forward as much as you can.
Hold for 5 seconds, push your chin back and hold for another 5 seconds. Repeat five times.
How to Manage Neck Pain: The Dont’s
While there are plenty of things you can do to manage neck pain, there are also some activities you should steer clear of.
Phone and Tablet
The position in which you scroll through Insta can cause a lot of neck pain. In fact, a majority of neck pain comes from how we position our phones.
Instead of looking down at your phone, make sure you bring your phone up towards your eye level. While this might seem awkward, it will save your neck.
Sleeping Position
Experts recommend that we sleep on our backs. While this might not work for some, sleeping on your stomach is an absolute no-no. Unless you have a pillow specifically designed for stomach sleeping, it is best to remain on your back.
However, if back sleeping is not for you, don’t worry! Get a pillow that is good for side sleeping, and you’ll be set!
Exercises
While exercising is good and recommended, you always have to be careful when you are working with pain.
Talk to a professional to ensure that your workout routine is good for your neck.
Managing Neck Pain: Get Started Today
Managing neck pain can be difficult. However, managing it properly is the key to living a happy and painless life!
Are you looking for more health tips? Please keep browsing our health section for everything you need to know!
