These Techniques will prevent Neck Pain, for Good
- Sleeping on your side or on your back keeps your neck muscles flexible.
- The muscles in your neck have to be exercised and strengthened.
- Avoid slouching or maintaining a head-forward posture.
- Never sit for long periods or keep changing positions regularly.
Neck pain is a debilitating health condition that is quite common. Leaning towards your computer at work, lifting heavy objects, unhealthy sleeping habits and poor posture are some of the most common reasons behind a stiff neck. Neck pain can rarely be a symptom of a more serious problem, but you should deal with it even if the stiffness is not bothering you much.
Sometimes, the causes of neck pain may be age-related and therefore, not under your control. But, when the symptoms are easy to control, there are several things that can be done to relieve the pain and stiffness. Below are some techniques that you can try and prevent neck pain from occurring again.
Using The Right Pillow
Sleeping on your side or on your back are the two sleeping positions that keep your neck muscles flexible.
- Sleeping on the back – If you sleep on your back often, use a rounded pillow as it supports the natural curve of your neck. You can also try using a feather pillow which will not strain your neck muscles. Avoid a too high or too stiff pillow as it can flex your neck and cause pain and stiffness in the morning.
- Sleeping on your side – If you sleep on your side, place a pillow under your neck that is higher than your head to keep your spine straight and avoid neck strain.
Just like other muscles, the muscles in your neck have to be exercised and strengthened. Exercising neck muscles improves your neck's range of motion. The three most effective neck exercises include:
Shoulder Shrugs – Keep your arms straight on either side with your palms facing inwards. Pull the shoulders up to the ears, pause for a moment and bring them back to the original position. Repeat for 30 seconds.
Reverse Flies – Bend forward so that your chest faces the floor; your arms must hang down with the palms facing inwards. Bend your elbows slightly and squeeze your shoulder blades, raising arms to the sides. Hold the position for a second. Do 10 reps.
Upright Row – You need two light-weight dumbbells for this exercise. Keep your palms straight on thighs, facing the legs. Bend your elbows out to the sides and pull weights up to about the collarbone level. Hold the position before you get back to the initial position in a controlled manner.
It is advised to ask your health care provider before performing the above-mentioned exercises. If these exercises cause you pain at any moment, stop at once and report it to your doctor.
Practice good posture
Good posture can help prevent back pain. Avoid slouching or maintaining a head-forward posture. When sitting, always ensure that your lower back is supported and you have feet flat on the floor and the shoulders relaxed.
While working on the computer
You should never sit for long periods or keep changing positions regularly. Make a habit to take short breaks several times throughout the day. Whenever possible, stretch your neck muscles.
Have a painful neck? You don’t need meds or the doctor’s appointment. Easy techniques that take a few minutes of your time can help you to get rid of neck pain. If your neck pain is accompanied by other symptoms such as loss of strength in your arms or hands, numbness and shoulder pain, see a doctor immediately.
Read more articles on Pain.
Source: Onlymyhealth editorial team Jun 06, 2014
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