If you spend many hours in front of the PC or if you get out of bed without being able to move every morning, then it is time to take a look at these tips to treat neck pain.
What causes neck pain?
The neck is formed by a complex structure of cervical vertebrae, nerves and muscles that protect the esophagus and larynx. As it is curved, it holds the head (which weighs between 3 and 5 kg) and is very vulnerable to stress, pain and stiffness. Among the most common causes for neck pain are:
Keep your head tilted up or down for many hours
use an incorrect pillow
muscle spasms due to sudden movements
Exercises to treat neck pain
These processes will help you relieve your frequent neck pains:
Find a quiet place to relax. Lie down on the floor (as much as possible on the floor) and close your eyes. Move the neck to both sides as if to say “No”, the movements must be slow. Then, tilt the head towards the two shoulders. Repeat for a few minutes. Stretch your arms well.
Seated in a chair well supported the back in the backrest, perform the same exercises that are explained above. Add: make slow circles with the head starting with the chin touching the chest, go to the right shoulder, pull back and go to the left shoulder, completing the circle. Do the same for the other side.
Rubbing technique: slide your hands all the way up the neck, from top to bottom, doing light pressure. Then repeat from the ear to the shoulders. Make this movement 10 times in each sector. Then “knead” the area, running it with the thumb and remaining fingers also 10 times.
To stretch and strengthen the neck, tilt the head as low as possible and go back as far as you can. A tip: when you go backwards, open your mouth as if you were yawning, so that the muscles eliminate the tension.
Another option: the same as the previous one but exerting a slight pressure with the hand on the nape when going down and on the forehead backwards.
Practice yoga . This exercise is excellent to release the pains of the whole body, because it helps you to stretch and treat the stiffness of the muscles. One class per week to start will come to you with wonders.
Natural remedies to relieve neck pain
In addition to the exercises you must do every day (and not only when your neck hurts), there are some natural treatments to relieve this tension that does not let you live:
Prepare a bath with an infusion that contains two tablespoons of honey, four sheets of lettuce and three orange peels in half a liter of water that has been boiled for 20 minutes. Add to the tub with hot water and take a dip bath. It helps to relax the area.
Swipe a towel with rosemary or marjoram essential oil several times around the neck. You can also use a few drops of arnica tincture.
Massage your neck at least twice a day with a mixture of a camphor stick and half a head of crushed garlic .
Apply a bag of crushed ice, covered with a towel or towel, to the painful area. This will reduce inflammation in the neck. Then place a towel wet with hot water 10 minutes to relax.
Tips to avoid neck pain
If you do not want this terrible pain to plague you every day, then pay attention to the following recommendations, to put into practice from now on:
Sleep on a firm mattress . If you have not changed it for a long time, it’s time to make the effort and buy a new one. When the springs are no longer so resistant or the filling has decreased in size, it does not work. The mattress must be firm to keep the head horizontal.
Avoid sleeping with very high pillows. Those that are shredded foam are recommended instead of solid ones. An interesting alternative is the “cervical pillows”, because they give more support to the head. You can try one day sleep without a pillow, maybe your neck does not need it.
Always sit in a firm chair and in a correct position . The spine also includes the bones that are at the base of the skull, if you do not have adequate support, you will have more chances of suffering pains in the neck and shoulder area.
Use a special towel or pillow when sitting, so you will better align the spine and, consequently, the neck. It does not need to be wet, just wrap it up.
Accommodates the screen of your PC if you use it all day at work. It must be at the same level as the view, so that the neck is “straight” and does not have to look down or up.
Lift objects from the ground with care . Bend your knees and keep your back straight with your legs spread, as far as possible, on top of the object. To raise it, keep it as close as possible to the body.
For women, avoid wearing high-heeled shoes too high , because it deflects the spine and causes the neck to “go” forward, causing a lot of pain.
Never sleep upside down, because in addition to damaging the back, it also damages the vertebrae of the neck. Opt for the “fetal” position, that is, on the side and with the knees facing the chest. Sleeping on the stomach forces the head to “rise” when breathing.
Warm your neck when it’s cold or wet , even on summer nights, because the breeze aggravates the stiffness and neck pains.
Avoid bad habits like washing the hair in the sink , holding the phone with the neck, shaving with the head tilted back, etc.
Take frequent breaks, changing positions, especially if you are sitting in front of the PC for a long time. Take a few steps, stretch or move your head at least every hour.