Neck Pain Treatments You Can Do At Home
Neck aches and pains are a common ailment in our busy world. After a long day at the office, a busy day around the house, or a particularly serious work out a stiff neck is not an unexpected outcome. Luckily neck pain is easily treatable at home. The following neck pain treatment methods can alleviate pain and aid in recovery.
Neck Pain Treatment: Five Tips
One of the best methods to assist in recovery is to allow yourself time to heal. When first notice neck pains take two or three days off from heavy work or exercise to allow for recovery. Keep your neck well supported and apply occasional light messages to keep the muscles lose. Once your neck muscles have had time to heal slowly start exercising again. A recovery period followed by a gradual reintroduction of exercises speeds up the overall healing process.
Using Cold And / Or Heat
Ice and heat can be very effective methods of neck pain treatment provided they are used safely. No matter which one you’re using never apply it directly to your skin as both intense heat and intense cold can damage your skin. Apply a heating pad or ice pack for 15 to 20 minutes at a time and then leave it off for at least 2 to 3 hours before reapplying. Single use heat/cooling wraps can also help as can hot showers. It is advisable to avoid heat if you are experiencing swelling of the muscles.
Once you’ve started to recover stretching helps lessen pain, reduce stiffness, and increase flexibility. To stretch slowly turn your head to a side hold for 20 seconds and repeat in the opposite direction. Next bend your head to the side by trying to touch your ear to your shoulder, do this for each side and hold for 20 seconds on each bend. Next lean your head forward by touching your chin to your chest and holding for 20 seconds. You can also stretch while lying down. Support your head with a firm pillow and nod your head forward (as if agreeing with a statement) and hold it for 10 seconds. Repeat this a few times like you would with a sit up.
The exercise does not have to be heavy, thirty minutes of light cardio (walking, swimming, a light jog, or biking) every day improves muscle strength and increases blood flow which improves overall health. Light weight lifting and resistance exercises are also effective. However, always consult a professional before implementing an exercise program to assure effectiveness and safety.
Bad posture puts unneeded stress on your joints and can lead to neck pain. So when sitting down always make sure you're sitting up straight with good back support. Leaning over, slouching, and always having to reach for things slowly wears you down. Always be mindful of how you pick things up you shouldn’t bend completely over and pull back with your upper back and arms, always lift from the knees. Good daily habits not only aid in recovery they also reduce the chance of future injuries.
With proper at home neck pain treatment most injuries heal on their own in time. However, in some cases an injury needs professional care and treatment to facilitate proper healing. When you need expert care in the downtown Toronto area the Chiro-Med Rehab Centre is here to help. With years of experience in physical therapy services they can provide the home neck pain treatment you need. Call us today for a free consultation.
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