A FEW CHANGES TO YOUR DAILY ROUTINE CAN MAKE ALL THE DIFFERENCE
Besides taking pain relievers, the Mayo Clinic explains that a good treatment for neck pain is alternating heat and cold. “Reduce inflammation by applying cold, such as an ice pack or ice wrapped in a towel, for up to 15 minutes several times a day during the first 48 hours. After that, use heat. Try taking a warm shower or using a heating pad on the low setting.”
STRETCH IT OUT: “The key to relief for a stiff neck is proper stretching and manipulation,” say experts at the Cleveland Clinic. “Doing slow range-of-motion exercises, up and down, side to side, and from ear to ear, can help to gently stretch the neck muscles. Certain yoga poses can also help ease stiffness.”
STAY IN TOUCH: Per Harvard Health, put less pressure on your neck with a few ergonomic adjustments. “Position your computer monitor at eye level so you can see it easily. Use the hands-free function on your phone or wear a headset. Prop your tablet on a pillow so that it sits at a 45° angle instead of lying flat on your lap.” And, no matter what, don’t stay in one position for too long!
RELAX A LITTLE: “Neck pain can be produced by tension in your neck muscles as a result of high stress,” point out the folks at the Spine Institute of North America. So try some stress-reducing techniques such as listening to music, meditating, taking a moment to quiet your thoughts or doing “an activity that brings you joy.”
SLEEP RIGHT: According to the U.K.’s National Health Service, some simple dos and don’ts at night can be of help. “When sleeping, make sure your head is [at] the same height as the rest of your body, [and] have a firm mattress. Do not sleep on your front, [and] do not twist your neck when you’re in bed.”
Chin tucks help improve the neck’s strength and flexibility. Soothe aches with a hot/cold neck wrap
