These 4 Simple Exercises Ease The Neck Pain!
A sudden onset of neck pain or stiffness is actually quite common in fact Two out of three of us will suffer from it at some point in our lifetime now, I know it’s a pain.
But the good news is that neck pain usually lasts a couple of weeks. And there are also many things that you can do at home to help with this. So what we’re waiting for, let’s begin.
Okay, So in most cases neck pain is not usually due to a serious condition or a neck problem in most cases quite often the cause is actually unknown.
We call this non-specific neck pain now It might be caused by bad posture sleeping awkwardly a pinched nerve a neck injury and potentially many other reasons.
Too However, Please remember if your neck pain or neck stiffness doesn’t go away after a few weeks painkillers haven’t helped it or you just worried about it, Or if you have any of the following symptoms, like tingling prickling numbness sensation.
If your arm has gone cold or your arm and hands have become weak Then you need to speak to your doctor as soon as possible.
I will leave a full list in the description below for you, as well So how can you ease the neck pain or stiffness yourself? The first thing that you should do is try either a heat or a cold pack on the area of the neck that hurts, So option one get a hot water bottle wrap it in a tea towel and place it on the area that hurts For about 20 minutes two to three times a day.
Please be very careful though that you don’t burn yourself or option two grab yourself a pack of frozen vegetables like frozen peas.
I know that peas aren’t technically vegetables, but we do refer to them as vegetables, So grab yourself a pack of frozen peas wrap it in a tea towel and place it on the area for about five minutes Two to three times a day.
It’s really important that you do wrap it in a tea towel please so that’s a few simple things,That you can do that are gonna help, but the next thing that I recommend to all patients, are these four Simple exercises that everyone can do at home, I know what you’re thinking right now.
You must be joking My neck is so painful and stiff. I can barely move it. But please remember, Bed rest for more than a couple of days is going to make it harder for you to get back to your normal.
Routine and by doing these exercises it’s going to help with the pain. It’s going to help you recover. So what we’re waiting for Okay, so let’s begin with the neck tilt exercise So tilt your head down and rest your chin on your chest now gently tense your neck muscles And hold this for five seconds then return back to your neutral position.
You need to try and repeat this five times Next up we have the side to side neck tilt.
So tilt your head down towards, your shoulder leading with your ear now gently tense your neck muscles and hold this for five seconds.
Then return your head to the center and repeat on the opposite side repeat this five times on each side. We’re now past the halfway mark, so next up we have neck turns in this exercise. Turn your head towards one side keeping your chin at the same height and moving with uncomfortable limits, now gently tense your neck muscles and hold for five seconds.
Then return your head to the center and repeat on the opposite side Once again, you need to try and repeat this five times on each side And lastly we have the next stretch so keeping the rest of the body straight push your chin forward, So your throat is stretched now gently tense your neck muscles and hold for five seconds, Then return your head to the center and push it backwards keeping your chin up. You also need to hold this for five seconds repeat this exercise five times.
So as I mentioned at the start of the post most cases of neck pain, The cause is unclear and we call that non-specific neck pain so for non-specific neck pain, These exercises should help ease the pain, within two weeks and hopefully after four to six weeks,You should be fully recovered, Now please remember try and do these exercises for six to eight weeks in total and this will help to strengthen the area too and hopefully Prevent the neck pain from coming back.
Now Please remember that if your symptoms aren’t improving then you should definitely make an appointment to speak to your healthcare professional.
I explained it Right at the start of the post and I will say it again I’ll leave a full list in the description below On when you should speak to your healthcare professional and i’d highly recommend everyone reads it.
Other options do we have for neck pain or neck stiffness? Well, another option would be pain killers, These are quite effective for the neck pain or stiffness such as paracetamol or ibuprofen, But please always speak to your pharmacist first before you take any medication so they can check that It’s safe and suitable to use that medication and also Always read the medication leaflet that comes with any medicine.
Another useful tip is to use a low firm pillow as quite often larger pillows can cause neck pain and stiffness also, Please remember if you don’t have full movement of your neck because of the pain or the stiffness, Don’t do activities where you need full movement. For example driving or cycling as you’re putting yourself at risk and also you’re putting other people at risk. So that’s a little about treatments. But what about prevention? How can you try and prevent non-specific neck pain from coming back?
Let’s quickly run through them as I think it’d be quite useful for everyone to learn So tip number one when you sit always try and sit upright and I know it sounds a bit strange But next time you sit down just think to yourself. How you sat. How are your shoulders placed?
So they rolled back can they roll forward and how is your neck placed? Because all of these the posture can make a massive difference on neck pain and tip. Number two Do you have a desk job are you sitting correctly is your monitor? The right height is your seat the right height because all of these can make a massive difference.
you are now a neck pain pro. So tell your friends. Tell your family. Tell your loved ones Tell everyone because you’re a neck pain pro. Always remember, you’re awesome!