A typical day isn’t the best for your neck. Commuting, sitting in front of a computer, looking at your phone on the toilet, slouching as you sit at the dinner table…all these things will affect your neck and spine. Worse, neck pain evolves into a brutal monster over time. Some people may develop neck pain from spinal issues, like a degenerative disc disease, but it is almost always worsened by a lack of exercise, poor posture, and even sleep deprivation.
If you are struggling with neck pain, then we have some tips to help you get it under control:
Stretch It Out
If you have a stiff neck, the best way to remedy the pain is to stretch it carefully. Throughout the day, you should be moving and repositioning your neck to keep the muscles from tensing in one position.
Here are some exercises you can do while working at the computer, driving, or even during your lunch break:
- Squeeze your shoulder blades in and out, 10 times
- Roll each shoulder forward and back 10 times
- Bring the shoulders up to the ears then let them drop 10 times
- Swing your chin gently like a pendulum against the chest, side to side
- Side lateral stretches while sitting, side to side
You can also incorporate some chair yoga poses, if you want to get even more activity in.
Make an Ergonomic Upgrade
If you have a desk job or are just working from home for the time being, you should set up the office to be as comfortable as possible. Make sure the computer monitor is positioned at eye level so you can see it clearly and don’t have to squint. If you are using a tablet or a laptop, set the screen at a 45-degree angle. This will remove some strain from the back of the neck.
You can get an ergonomic office chair that supports good posture, or you can switch out your chair for a Swiss ball to engage the core. Remember that you should be changing up your position anyway. That keeps the blood flowing and gives your neck muscles a break.
If you wake up in the morning with an aching neck, the culprit is your sleeping position. Sleeping on your side or back will support the neck better than sleeping on your stomach, for instance. Get a pillow that takes some strain off the neck in your favorite sleeping position.
If your neck is stiff in the morning, do the following:
- Apply some ice and heat to the neck. Always use ice first, for at least the first 48 hours. After that, apply heat. This can be from a warm shower, heating pad, or compress.
- Take some acetaminophen or ibuprofen to reduce inflammation
- Do slow stretches or have some massage the painful areas
- Visit a chiropractor for an adjustment and massage
Usually, neck pain is nothing to be too concerned over. But if you have continued neck pain and other symptoms, like weakness in the limbs, numbness, or something else, be sure to make an appointment with your doctor. Other than that, work on maintaining decent posture, see a chiropractor for an adjustment, and get plenty of sleep. Your neck pain will subside.
Trying out home remedies and taking a proper diet and sleep will surely help. Check out for some home remedies online and go for them in order to get relief from neck pain. It is always the best idea to seek for doctor’s help if you are not getting relief after trying on your own.