Easy Way to Treat Neck Pain by Yourself

Neck pain is a usual condition, especially in working adults and elders, because the neck has to support the head all day. Due to its flexibility and function, the neck might get injury, pain, or strain. Neck pain, which is muscle soreness, relates to activities in daily life. Hence, neck pain is able to be relieved by specific postures.

Cause of Neck Pain

First of all, you might observe yourself. Do you usually do these wrong postures causing neck pain in daily life?

Sitting continuously with the table and chair that are not the same level to your body for a long time.

•  Tilting the neck to talk on the phone for a long time
  
  
•  Using computer continuously for a long time
  
  
• Sleeping or laying down on your stomach regularly
  
  

Neck Pain Symptoms

From the above, if you do those wrong posture regularly, neck pain might occur. You therefore have these symptoms:

•  Feeling pain on bilateral or posterior neck
  
  
•  Limited movement of neck because of pain
  
  
• Neck pain with a referred pain to head, cheeks, occiput, back, upper chest, arms, and hands.
  
  

How to Relieve Neck Pain by Yourself

Those symptoms might be treated by yourself. Here are self-treatment for neck pain:

• Warm and cold compress for 10-20 minutes
  
  
• Wrapping towel around your neck to limit the neck movement and reduce pressure from the weight of your head
  
  
• Pain relievers, e.g., paracetamol, aspirin
  
  

How to Avoid Neck Pain

Neck pain however can be avoided easily. By arranging your daily posture, neck pain might not annoy you. Here are the right postures preventing neck pain:

Sleeping posture

You should regularly sleep on your back, not your stomach, by using a pillow under your neck and knees.

Working posture

You should arrange the work desk and chair appropriately by leaning your back against the backrest and adjusting the monitor to your eye level. Additionally, your arms should be attached to your body and placed on the armrests. While the knee level is slightly lower than the hip level. Note that you have to keep your spine in a straight line.

Exercise for Neck Pain

Those daily postures can be treated as the initial neck pain prevention. Furthermore, for more effective prevention, the exercise should be considered to increase flexibility and strength of your neck. You can follow these steps:

1.Use the left hand to hold the head above the right ear, then pull the head to the left until the neck and shoulder feel tight. Hold it to ten seconds. You might repeat it 5 to 10 times before switching to the right side.

2.Use the left hand to grab the right hand and pull it down, while tilt the head to the left until the neck and shoulder feel tight. Hold it to ten seconds. You might repeat it 5 to 10 times before switching to the right side.

3.Use the right hand to hold the left elbow and pull it to the right, while turn your head to the left until the neck and shoulder feel tight. Hold it to ten seconds. You might repeat it 5 to 10 times before switching to the right side.

4.Place your index and middle finger on your forehead and apply pressure to your back. Keep your neck in a straight position.

5.Place your index and middle finger on the occiput and apply pressure to your front. Keep your neck in a straight position.

6.Place your index ad middle finger on the rights side of your temple and apply pressure to the left side. Keep your neck in a straight position. Then, switch to the left side.

When to See a Doctor

Here are initial suggestions to prevent and treat the neck pain. You can do it by yourself. However, if these suggestions do not help you, the neck pain symptoms are not improved by 5-7 days, you would rather consult the doctor. The neck pain might be caused by another serious condition, such as, Osteoarthritis / Arthritis Osteoarthritis, Psychological stress, neck accident, etc. Although neck pain is common condition, you should prevent it and stop it before it becomes complicated condition.

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