If your neck and shoulders are feeling stiff, it’s time to get them moving again. When you’re looking for relief from pain, there are many methods that work well.
This post will cover five effective ways to relieve neck pain as well as how we found these techniques helped us.
What is neck pain, and why does it happen?
Neck pain is most commonly caused by muscle spasms in the neck and upper back. Muscles are tense, tight, or inflamed from a variety of causes including: overuse (e.g., sitting at a desk all day), injury (from an accident or car wreck) and even sleeping habits such as poor posture on your bed pillow when you sleep.
Neck pain can also be caused by something called cervical spine disease which includes disorders like arthritis that cause inflammation to joints where bones meet to form the spinal column.
Over time with these conditions it’s possible for discs between vertebrae to become soft or bulge due to wear and tear which may lead to less space around nerve roots leading out of the spine causing more pain in the neck and shoulders.
A common symptom of cervical spine disease is a chronic pain that gets worse as you reach up or look down, causing your head to tilt forward or backward giving it relief.
Cervical spine diseases can also give you symptoms such as: stiffness in your neck muscles which causes them to feel like they’re in a hard vise, sharp pain in your neck or shoulders which can be worse as you move and even numbness of the arms.
It’s best to address cervical spine disease with medical attention because these conditions are progressive throughout time if left untreated.
Ways to Relieve Neck and Back Pain
Exercise regularly
One of the most effective ways to get rid of neck pain is through exercise. Regular exercises that target your back, shoulders and neck muscles are one way to achieve relief from muscle spasms in these areas.
Exercises can include: walking or running for at least 20 minutes a day which will ease tension in your upper body while strengthening leg muscles; swimming laps with focus on stretches only done when you’re not actively moving such as those done during breaststroke where you stretch out both arms above water gently bending them behind head for five seconds before repeating this four times each side; yoga poses like child’s pose which will relieve pressure off spine by stretching hamstrings while also releasing tight lower back and upper thigh muscles ; and Pilates exercises like bridge pose which targets the abdominal, hips flexors and back to strengthen these muscles.
You may want to consider the equipment that you’re using. Have a read of this comparison of resistance bands vs dumbbells which takes you through the pros and cons of both of these home work out tools.
Pain relievers
Some people prefer to use pain relievers in order to address neck and back pain. These medications might include: ibuprofen, which is an anti-inflammatory for muscle aches as well as prescription medication like Tylenol or Advil tablets that can help with the inflammation of a nerve root. Use caution when taking these types of drugs because they can lead to increased risk for stomach ulcers if you have been drinking alcohol heavily and not eating enough fiber rich foods throughout time.
It’s important to note also that chronic use may cause liver damage, so it’s best to talk with your doctor about how often you should take these kinds of drugs before initiating their usage on your own.
See Physical Therapist
If you’re suffering from neck pain and have been taking the above-mentioned advice to no avail then see a physical therapist for help. These professionals can provide tips on how to get rid of your neck pain by providing exercises or activities that will strengthen muscles in these areas while also stretching those which are tight.
Physical therapists may work with patients one-on-one, show them stretches and easy at home workouts they can do regularly as well as recommend other treatments like medications that will bring relief such as over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or prescription medication if necessary.
A good way to find a qualified professional is through referrals from coworkers who’ve had success with their care provider.
Be Mindful in Using Gadgets
Some people may experience neck pain from using their smartphone or computer for too long. This is because these types of devices are often held in one hand and the head bends down towards it which can lead to strain on your neck muscles and increased joint pains over time
To avoid this it is advisable to invest in multifunctional pillows such as Unravel Tech Cush.
With its built-in tablet and cellphone holders you can do all your activities hands free while resting your arms as well as preventing the user from looking down too much when using their devices for extended periods of time which prevents “Tech Neck.”
It also gives the perfect viewing distance allowing the user to use electronics without issues like eye strain due to proximity.
Meditate
To relieve neck pain you can also try meditation. This method has been shown to reduce chronic back shoulder and neck pain with the use of techniques that include controlled breathing which stimulates relaxation in your muscles as well as mindful exercises where one is focused on slowing their heart rate by counting breaths or using visualization for five minutes each day while lying down quietly without any distractions from outside sources like cell phone
Meditation helps people focus on thoughts about something other than what makes them feel anxious such as an upcoming speech they’re dread giving at work; it allows time for people who may be feeling stressed to come up with solutions instead of worrying all day long about whether things will go wrong when they get there.
Give your neck a break from time to time. You can do this by sitting in the back of your chair, turning it away from you and resting your head on the top of the backrest or armrests for a few minutes.
If that isn’t possible, try leaning forward at an angle, so your weight is distributed more evenly between both sides of your body. This will help release tension and decrease any irritation caused by having one side pressed against something while the other side is free-swinging.
Using a neck cushion while studying is also one technique to avoid neck and back pain. It’s critical to use the correct pillow when studying with your electronics to avoid neck ache. We know it can be difficult to make decisions when faced with the wide variety of neck pillows available in stores and online. That’s why we would like to share our top recommendation for anyone looking for a pillow that will reduce neck pain while using their gadgets- Unravel Tech Cush Pillow.It’s been precisely designed for folks who don’t want to feel stiff or uncomfortable after a long day at work or school ever again! Check their website now and take advantage of Unravel Tech Cush early bird deal today!
Luciana joined our team as a mum blogger in 2020. A dedicated mum to a lively daughter and a dog, Luna, Luciana brings authenticity and passion to every post. Her expertise in parenting and lifestyle topics offers practical, relatable advice for real-life situations.
It’s an amazing article. These tips could be really helpful to reduce neck pain.