Neck pain, whether it is due to poor sleep, poor posture, sudden sprains, or excessive straining, is among the most common daily complaints. Research shows that neck strengthening exercises may be more important than stretching when it comes to preventing neck pain.
The same goes for shoulder strength. Shoulder bracing not only prevents shoulder stiffness and pain, it may also protect the elbow joints. This is because weak shoulders increase the pressure on your elbows and wrists. Here are some simple ways
We offer you 9 easy and natural ways to bid farewell to your neck problems!
You can reap the benefits of turmeric by seasoning foods with it or drinking turmeric tea with honey. Turmeric contains powerful antioxidants called curcumin. It also helps the body fight infections.
8. For recent/acute pain: apply an ice bag.
Apply a bag of crushed ice for 15 minutes to the most affected part. Cold cysts are most effective for severe pain that includes swelling because they help reduce blood flow by restricting blood vessels.
Never apply ice directly, always put it in a bag as it prevents skin irritation and frostbite.
7. For chronic pain: Use moist heat.
Heat small bags filled with rice or wheat in the microwave for about two minutes and place them on the affected part. Leave it on for 15 minutes.
For best results, use in the morning after waking up and before exercise. A warm shower can help, too. For better results, you can add Epsom salt to the water. The magnesium in Epsom salt relaxes and soothes tight muscles and tendons.
6. Foods rich in vitamin B12
Eating foods rich in vitamin B12 helps relieve pain by thickening the protective layer that covers the nerves so that they do not react to the pain.
5. Neck rotation exercise
This 3-step exercise will not only relieve neck pain, but it will also help strengthen your neck muscles:
- Rotate your neck in a circular motion. Do this 3 times.
- Move your head to the left side. Go as far as you can and then move your head to the right side. Do this 3 times.
- Move your neck back and forth. Do this 3 times
4. Towel-pull exercise
Improper sitting posture and staying on the phone for long periods of time is a major cause of neck pain and headaches. This pain from lengthening the head can be effectively countered by performing the following steps:
- Wrap the towel and place it around your neck while holding the ends in your hands.
- Bring the head back from the elongation and move the chin toward the neck (not toward the chest).
- Tighten the belt more tightly as the muscles tighten.
- Hold this position until the muscles start to feel a little tired.
Consult a massage therapist. Massage can do wonders by releasing cramped muscles, thus reducing inflammation and providing relief. The massage will also help get rid of salt deposits on the neck.
4 pressure points to relieve neck pain:
- Shoulder well: The point on your shoulder lies between the rotator cuff and the spine. It can be found by pressing the shoulder muscle with your thumb and middle finger. Apply pressure in a downward direction with your index finger or thumb. Massage the area for 4-5 seconds.
- Gates of consciousness: They are located at the back of your neck where there is a hollow area near the base of the skull. Using your thumb massaging the area for 4-5 seconds.
- Zhong Zhu: This point is located behind the knuckles of your fingers in the groove formed by the tendons of your ring finger and your little finger. Apply firm pressure on the area and massage for 4-5 seconds.
- Hu Gu: It is located between the web of your thumb and forefinger. Apply a deep compress on it and massage and stimulate the area for 4-5 seconds.
1. Lifestyle change
Most neck pain is caused by an inappropriate lifestyle. Making slight adjustments in our lifestyle can help treat and prevent pain.
- Rest: Most neck pain is caused by stress from repetitive procedures, spending a lot of time at the computer, and sleeping in an inappropriately placed position. It is recommended that as soon as you begin to experience the pain, you should stop performing the activity that appeared to be causing it. Rest for a few days. Most neck pain will heal within a few days, but if it doesn’t, seek professional advice.
- Change your sleep position: Sleeping on your back is the best position, followed by sleeping on your side. Avoid sleeping on your stomach. Do not use more than one pillow and do not use a thick pad. It is preferable to use a special orthopedic pillow.
For those with occasional neck pain, we hope our recommendations will help you avoid these problems. If they work for you, we recommend that you incorporate these long-term lifestyle changes!