7 Effective Ways To Get Rid Of Neck Pain

Most of us suffer from some form of neck pain occasionally. It is uncomfortable and can make it difficult to perform everyday tasks. If you suffer from neck pain, you can try these seven tips to help ease your discomfort. (1)

1. Neck Rest

When you feel neck pain, rest a day or two to help encourage injured tissue to heal. Rest beyond two days will cause your neck muscles to cease up. (1)

2. Apply Ice or Heat

Ice can be applied in 15-minute intervals for the first three days of pain. After that switch to moist heat in 20-minute intervals to improve the blood flow needed for healing. (1)

3. Self-Massage and Stretches

You can apply your own massage using these techniques: (1)

Sit or stand
Place two or three fingertips where your neck meets your shoulders and apply firm pressure holding and releasing as you feel the muscles relax

Do slow shoulder rolls forwards and back three times
As your neck feels better start doing muscle stretches, standing up with your neck retracted
Tilt your head to the right and rotate your chin upwards to the left until you feel the stretch on the left

Hold for 15 to 20 seconds, repeat three times
Do the same on the other side

4. Neck Flexion

Neck flexions also help: (1)

Sit down looking straight ahead and retract your neck holding your chin back with one hand
Lift your other hand over the top of your head and gently pull your head forward to feel the stretch at the back of your neck
Hold for 15 to 20 seconds

Repeat three times

5. Seated Levator Scapulae Stretch

This is great to do at your work desk: (1)

Grasp the bottom of your chair with your right hand and drop your chin towards your chest

Rotate your head to the left and use your left arm to push your head towards your left armpit
Feel the stretch and hold for 15 to 20 seconds, repeat three times
Repeat on the other side

6. Your Sleeping Position

Your sleeping position could be causing your neck strain. You need a firm mattress with pillows to support your head and neck. Sleeping on your back requires a thinner pillow, while sleeping on your side calls for a thicker pillow. This provides support in the space created between your head and shoulder. If you sleep on your tummy, you should avoid using a pillow at all, or better yet switch to your back or side. (1)

7. Computer And Phone Habits

If you use a computer often, adjust the computer screen so the top third is at eye level. It should also be about 18 to 24 inches from your face to provide the most comfortable viewing. When you sit at your desk, your keyboard should be at the same height as your elbows. Place your hands on the keyboard and hold out your arms to make sure you aren’t forced to stretch your arms up or down when typing. This helps reduce putting strain on your neck. (1)

Cell phones are culprits for causing neck strain. Give yourself a break at least every 30 minutes if you can’t seem to kick your addiction. (1)

These tips should help keep that stiff neck of yours in check and reduce pain. As with any pain, you should speak to your doctor if the issue persists.