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How to Relieve Neck Pain at Home |Causes, Exercise, and Treatments

Neck pain is something that we have all felt at some point in our lives. They can result from sleeping in an awkward position, poor posture, or even constant stress, and while not exactly crippling, they can become very annoying and distracting when you are trying to work or do a task. Let’s find out more about it in this article “How to Relieve Neck Pain at Home”.

According to Spine-Health, around 13 percent of adults experience neck pain at some point, and that’s because the neck is made up of vertebrae that stretch from the skull to the torso, and it’s the cervical discs that absorb the bumps between the bones.

If there is abnormality, inflammation, or any type of injury it can cause neck pain or stiffness (which is a tight sensation that prevents you from turning, moving, or twisting your head without feeling like someone tearing something out from the inside). In many cases, the pain is due to poor posture, working too long at a desk, or overuse of the muscles, but it can also be caused by a fall injury, contact sports, or whiplash similar to whiplash. 

The good news is that most cases are not severe and will only require some adjustments to your daily routine and the addition of stretches and exercises to end the pain once and for all.

next, you will know “the most common causes and symptoms?” in this “How to Relieve Neck Pain at Home” article.

These are the most common causes and symptoms

1. Bonded fasciae

Our muscles are surrounded by fascia, a network-like connective tissue. Usually, they are extremely elastic to make the body as flexible as possible. However, if these stick together, for example, due to a lack of exercise or stress, they trigger complaints in the back, neck, and shoulder area.

There are special methods to loosen the fasciae that are sticking together: One of them is fascia training. You will need a foam roller for this, that you can use to massage your muscles and connective tissues.

2. Too little exercise

The thoracic spine is usually very agile – but if it is little moved, for example by sitting too much, the cervical spine has to work more. Which in turn means that the muscles around it are permanently tense and hardened due to the overload. Pain, neck tension, and a stiff neck are the consequences

To counteract this, you have to exercise more in everyday life, be it through regular exercise or you get up from work every hour, stretching and stretching yourself a bit.

3. Too much stress

If you are constantly energized, your body has to perform at its best: Due to the permanent tension, your muscles cramp, so that tension mainly occurs in the neck, shoulder, and head area. Not only is this very painful, but it can also become a serious problem for your health in the long run. 

The magic word here is: reducing stress. Take regular breaks, take a break from time to time and try to remain calm even in stressful situations.

4. The wrong sleeping position

Do you wake up every morning with stiff neck or neck tension? Then you may have an unfavorable sleeping position – for example, due to the wrong pillow. If yоur sрine is nоt орtimаlly suрроrted while lying dоwn, yоur musсles hаve tо wоrk tоо muсh at night. 

In any case, it is important that you do not lie too high and that your mattress cushions your body properly. A special spelled pillow is particularly recommended here that optimally supports the head and can relieve or prevent tension in the neck area.

How to Relieve Neck Pain at Home?

How to Relieve Neck Pain at Home
  • Cool the neck with ice packs for a few days. Then apply heat with a warm compress or hot bath.
  • Take pain pills.
  • Take a few days off from exercise and extreme physical activity.
  • Exercise your neck every day.
  • Try to correct your posture.
  • Avоid hоlding the рhоne between yоur neсk аnd shоulder.
  • Change your position frequently, either sitting or standing.
  • Massage your neck gently.
  • Use a special neck pillow for sleeping.
  • Do not wear a neck brace without consulting your doctor.

next, you will know “Exercises against neck pain” in this “How to Relieve Neck Pain at Home” article.

Exercises against neck pain

How to Relieve Neck Pain at Home

Exercises that specifically stretch and loosen the neck and shoulder muscles are often effective in relieving tension. It is important in all exercises that you avoid jerky movements . If you feel too painful or dizzy, stop doing the exercises.

To initially loosen the muscles, you can slowly nod or shake your head a few times, i.e. turn your head up and down and to the sides. If it isn’t causing too much pain, you can also loosen your arms by circling your arms forward 20 times and backward 20 times. This stimulates the blood circulation.

Neck Pain Exercise 1: Shoulder Circles and Raises

How to Relieve Neck Pain at Home
  • Let your arms hang down loosely and circle both shoulders forward at the same time. Repeat the exercise 20 times.
  • Then let your shoulders circle back 20 times.
  • Then lift your shoulders towards your ears and hold this position for about 5 seconds. Relax your shoulders and lower them back down. Repeat this 5 to 10 times.

Neck Pain Exercise 2: Side Strech

How to Relieve Neck Pain at Home
  • Sit up straight and pull your left shoulder down.
  • Turn your head 45 degrees to the left.
  • Bring your right hand over your head and place it a little over your left ear.
  • Pull your head to the right until you feel a stretch in the left oblique muscles of the neck.
  • Hold the stretch for about 30 seconds.

You can increase the stretching effect by pulling your chin slightly towards your chest and placing your left hand on your chest.

Repeat for the other side.

Neck Pain Exercise 3: Stretching the Back

How to Relieve Neck Pain at Home
  • Keep your torso upright.
  • Grаsр the bасk оf yоur heаd with bоth hаnds.
  • Pull your head down so your chin is facing your chest until you feel a noticeable stretch in the neck muscles.
  • Hold the stretch for about 30 seconds.

Do the opposite stretch by pushing your head backward with one hand on your forehead. You should feel a pull on the neck muscles.

Tips to Avoid Neck Pain!

How to Relieve Neck Pain at Home
  • Change your pillow: If your pillow is no longer supportive, too thin, or too thick, you could sleep in a poor posture, which makes the pain worse.
  • Sleep on your back: this will give your spine a more natural shape while you sleep and allow your muscles to relax. You can put a pillow under each arm to relieve pressure on your neck.
  • Place the computer monitor at eye level: your head should not be bowed down to see the screen. It is important that you try to hold the monitor at a sufficient height so that you can sit upright without any problems.
  • Pay attention to how much time you spend on the phone: constantly turning your head down and holding this position for a long time puts strain on your joints and ligaments, which can lead to wear and tear and pain.
  • Hydrate well: This is important because the intervertebral discs are spongy structures that sit between the vertebrae in your neck. These intervertebral discs are mainly made up of water and need to be hydrated to be flexible and strong.
  • Evenly Distributing Weight: Do not get into the habit of carrying the pack with only one arm, but try to distribute the weight so that it is evenly distributed, otherwise your shoulders may become misaligned and cause pain.

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