Neck pain can result from sitting with your back bent over your laptop for hours. Simply put, the pain is mainly due to poor posture. However, the bigger problem is ignoring it and waiting for it to get worse. Applying a spray may temporarily relieve the pain, but once the spray wears off, the discomfort will return. Therefore, following some tips and avoiding an unhealthy lifestyle will help you get rid of neck pain permanently and prevent it from developing into a chronic problem.
So, how to relieve neck pain?
Health Shots turned to Dr. Deepak Kumar Mishra, Asian Hospital, Faridabad, to find out how to relieve neck pain at home.
dr Mishra says: “Neck pain is very common and many people can experience it occasionally. In most cases, this is the result of poor posture – either leaning over a computer for hours or hunched over a workbench, overexerting, or sleeping in an awkward position. Sometimes neck pain can be the result of an injury or a medical problem.”
Causes of neck pain
Before finding the solutions, let’s learn about some of the most common causes of neck pain, including:
1. Poor Posture: Muscle tightness is often caused by poor posture or abuse, e.g. B. when you spend hours hunched over a computer or smartphone. Even small things like reading in bed can lead to overexertion and neck pain.
2. Wear and tear on joints: Neck joints deteriorate with age, much like other joints in the body. This age-related wear leads to bone spurs, which can interfere with neck movement and cause pain.
3. Injuries: Whiplash occurs when the head suddenly moves back and then forward, causing neck pain.
4. Pinched nerves: Bone spurs or herniated discs in the neck can put pressure on the nerves that come from the spinal cord.
5. Disease: Neck pain can be caused by a number of diseases such as: B. meningitis, rheumatoid arthritis or cancer.
9 tips against neck pain
Most neck pain is due to poor posture combined with age-related wear and tear. To avoid neck pain, make some simple changes to your daily routine and always remember to keep your head centered over your spine.
1. Correct your posture
dr Mishra says, “Make sure your shoulders are in a direct line over your hips and your ears are aligned directly over your shoulders while sitting or standing.” Even when using electronic devices such as cell phones, tablets, or other small screens, do not bend your neck to look at the device, keep the device in line with your head. Also, adjust your work desk, computer, and chair so that the monitor is at eye level and your knees are slightly lower than your hips. Use chair armrests.
Also read: It all depends on the sleeping position! Follow these do’s and don’ts to relieve back and neck pain
2. Take frequent breaks
If you drive long distances or work long hours in front of a screen, move around and stretch your neck and shoulders at regular intervals.
3. Avoid carrying a heavy weight on your shoulders
Avoid heavy backpacks over your shoulders and even hands. The weight can strain your shoulders and cause neck pain.
4. Sleep in a comfortable position
Your head and neck should be in line with the rest of your body. Support your neck with a small pillow and try sleeping on your back with thighs elevated on pillows, which will flatten your spinal muscles.
5. Avoid using a pillow
If your neck pain doesn’t go away, you can try sleeping on a flat surface without a pillow. When you put the pillow down, it keeps your head flat, and that immediately reduces the strain on your neck.
Also read: It all depends on the sleeping position! Follow these do’s and don’ts to relieve back and neck pain
6. Lifestyle changes
stay active If you don’t move much, increase your activity level. Avoid smoking as it can increase the risk of neck pain.
7. Routes
Working from home or sitting in front of a laptop for a long time can lead to neck pain. However, quick stretches can relieve neck stiffness. Perform the shoulder roll, side rotation, dolphin pose, forward and backward tilt, and so on.
8. Cold compress
To relieve neck pain and decrease swelling or inflammation, you can use both ice and heat compresses. It helps with muscle relaxation and reduces stiffness. Do not use this technique for more than 20 minutes.
9. Massaging
Massage therapy for neck pain can help relax muscles and reduce the severity of acute neck pain. In addition, it increases blood circulation and decreases stress and anxiety symptoms.
Bring away
Neck pain does not usually require medical attention and can be resolved within a few days. Contact your doctor if the pain persists for a long time, is severe, or is accompanied by additional symptoms such as numbness, weakness, or tingling, or if it spreads to the arms or legs.
