According to statistics, approximately 10% of the adult population suffers from neck pain at any given time and more than 65% experience it once in a lifetime. The most common causes of neck pain are excessive exercise, poor posture to sleep/sit, sit in the same long position and high levels of stress. But there are ways to deal with that.
Crafts Side offers 9 easy and natural ways to say goodbye to neck problems!
#1. Recent/acute pain: apply an ice pack.
Place a bag of crushed ice for about 15 minutes on the most affected part. Cold bags are more effective for acute pain that involves inflammation, as they help reduce blood flow by contracting blood vessels. Never apply ice directly, always put it in a bag as it prevents skin irritations and burns.
#2. For chronic pain: use moist heat.
Heat small bags filled with rice or wheat in the microwave for about 2 minutes and apply on the affected part. Hold for 15 minutes. For best results, use it in the morning after waking up and before exercising. Taking a hot shower can also help. For the best results, you can add Epsom salt to the water. The magnesium in Epsom salt relaxes and relieves tense muscles and tendons.
You can reap the benefits of turmeric by seasoning your food or drinking turmeric tea with honey. Turmeric contains a powerful antioxidant called curcumin. It also helps the body fight inflammation.
#4. Foods with vitamin B12
The consumption of foods rich in vitamin B12 helps relieve pain by thickening the protective layer that covers the nerves so that they do not react to pain.
#5. Neck rotation exercise
This three-step exercise will not only relieve neck pain but also help strengthen neck muscles:
- Turn the neck with circular movements. Do it 3 times.
- Move your head to the left side. Go as far as you can and move your head to the right side. Do it 3 times.
- Move your neck from side to side. Do it 3 times.
#6. Towel pull exercise
An incorrect posture sitting and talking on the phone for long periods of time is a major cause of neck pain and headache. This pain caused by the protraction of the head can be effectively counteracted by performing the following steps:
- Wrap a towel and wrap it around your neck, holding the ends with your hands.
- Return the head behind the protraction and move the chin towards the neck (not towards the chest).
- Pull the band a little harder while squeezing the muscles.
- Hold until the muscles begin to feel a little tired.
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Consult a massage therapist. A massage can work wonders by releasing spasmodic muscles, which reduces inflammation and provides comfort. A massage will also help eliminate salt deposits in the neck.
4 acupressure points to relieve neck pain:
- Shoulder well: the point is on the shoulder between the rotator cuff and the spine. It can be found by pressing the shoulder muscle with the thumb and middle finger. Apply pressure down with your index finger or thumb. Massage the area for 4-5 seconds.
- Gates of Consciousness: it is located at the back of the neck where there is a hollow area near the base of the skull. With the thumb, massage the region for 4-5 seconds.
- He Gu: It is between the network of your thumb and your index finger. Apply deep pressure, massage and stimulate the area for 4-5 seconds.
- Zhong Zhu: this point is located behind the finger joints, in the groove formed by the ring finger and the little finger tendons. Apply firm pressure on the area and massage for 4-5 seconds.
Most neck pain arises from an inappropriate lifestyle. Making small adjustments to our lifestyle can help cure pain and prevent it from happening.
- Rest: Most neck pain is due to stress caused by repetitive actions, spending too much time in front of the computer and sleeping in an incorrect position. It is advisable that once you begin to feel pain, stop performing the activity that apparently caused it. Rest a few days. Most neck aches heal in a few days, but if not, seek professional advice.
- Change your sleeping position: sleeping on your back is the best position followed by sleeping next to you. Avoid sleeping on your stomach. Do not use more than one pillow and do not use a thick pillow. It is preferable to use a special orthopedic pillow.
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Have you ever had to fight neck pain? If not, you are lucky and we hope to share your secret in the comments! For those who suffer from occasional neck pain, we hope our recommendations help keep these problems at bay. If they work for you, we recommend that you incorporate these changes into your long-term lifestyle.