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Neck Pain

Neck Pain Relieving at Home


Pain in the neck is pretty common and can be triggered by various issues, including muscle strain, ligament sprain, jammed spinal (facet) joints, disc herniation, "pinched" nerves and diseases such as osteoarthritis. The most common root cause of neck pain is poor posture or positioning, whether it be at your work desk, driving your car, working out at the gym or sleeping in your bed at night. Poor posture combined with stress (which causes tight muscles) is a recipe for chronic neck pain. However, most instances of neck pain can be handled at home with the right information and only the more stubborn (or serious) cases require some form of professional treatment.

1. Salt Bath

If you are not looking forward to smelling like vinegar when you get out of the bath tub, you can try a bath with Epsom salts to treat your sore neck muscles. This is also an excellent alternative for those who have more time at hand and can take a bath instead of just a shower. To prepare your bath, add two cuts of Epsom salt to the tub and rest for about twenty minutes. The magnesium content in Epsom salt will speed up your recovery and you will be super relaxed afterwards, as well.

2. Stretching

It is recommended that everybody should stretch and exercise, if not on a daily basis, then at least a couple of times every week. If you are experiencing sore neck muscles, gently stretch your neck and try to perform a few basic exercises. Be careful so you do not pull a muscle or put even more strain on the area than you are feeling already. Slowly move your head from side to side and up and down. You can also seek advice from a fitness professional that can offer you the tips they give for athletes. For the best results, combine this step with another one from our list, and do not forget to relax your muscles and be patient with recovery. 

3. Use massage. 


Massage can help ease tense muscles and give temporary relief, and it may help you sleep better. First, take a hot bath or shower to relax the muscles. Then, have your partner use oil or lotion and rub your neck and shoulders using the fingers to apply gentle pressure in small circular motions. Next, have your partner rub your neck and shoulders using firm pressure and long, downward strokes. Don't forget the chest area. If you don't have a willing partner, try rubbing your own neck and chest area with oil or lotion for 10 or 15 minutes.

4. Do neck exercises. 


Two types of neck exercises can help ease and prevent neck pain: gentle range-of-motion exercises and isometric exercises. Apply moist heat to the neck before performing the exercises. Each exercise should be done five times per session, three sessions per day.
Range-of-motion exercises help stretch neck muscles. Sit erect but relaxed. Slowly turn your head to the right as far as you can, hold, and return it to the center. Repeat to the left. Then drop your chin down slowly toward your chest, hold, and relax. Bring your head back up. Now tilt your head toward your left shoulder, hold, and return to the center. Do the same on the right side.
Isometric exercises are performed against resistance but without actually moving your head. Try this routine:

How to Ease Neck Pain at Home

If you have minor neck pain or stiffness, take these simple steps to relieve it:
  • Apply ice for the first few days of your neck hurting. After that, apply heat with a heating pad, hot compress, or hot showers.
  • Take over-the-counter pain relievers such as ibuprofen or acetaminophen.
  • Take a few days off from sports, activities that aggravate your symptoms, and heavy lifting. Resume normal activity slowly as symptoms ease.
  • Exercise your neck every day. Slowly stretch your head in side-to-side and up-and-down motions.
  • Use good posture.
  • Avoid cradling the phone between your neck and shoulder.
  • Change your position often. Do not stand or sit in one position for too long.
  • Get a gentle neck massage.
  • Use a special neck pillow for sleeping.
  • Do not use a neck brace or collar without checking with your doctor’s approval. If not used properly, this can actually make the problem worse.


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