Things You'll Need:
- Hot pad
- Ice pack
- Bathtub
- Jungle jim
- Yoga mat
- Quiet time
- Relaxing music
- Arnica cream or oil
- Aspirin
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Step 1
Take a close look at how you sleep. The way you sleep is one of the most important things you need to consider when looking to cure spinal aches and pains. Is your pillow too high? Try sleeping without a pillow. Is your neck ache on one side? Try sleeping on your back with a pillow behind your knees. Is your mattress too soft? Try sleeping on the floor. Take notes. Be thorough. Find the BEST sleeping method for you.
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Step 2
Take a close look at how you walk. The way you walk affects the curvature of your spine. If you are like most people, one leg is slightly longer than the other, so your back will compensate for that lopsidedness, neck included. A mere 1cm can make a big difference. Try to walk with equal weight on both legs. Push through your whole foot when you walk, working from your heel to your big toe. Give up those pumps and heels for work, especially if you are on your feet a lot. Choose comfortable flats.
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Step 3
Now try some hot & cold therapy. Heat will loosen tight muscles. Support your head while you watch tv. Wrap a heating pad around the back of your neck and relax for half an hour. Ice will lessen any swelling. Wrap an ice pack or ice cubes in a kitchen towel. Be sure to dampen the towel first so it will conduct the cold better. It will be harder to relax with the cold on your neck, but try to do it for ten minutes.
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Step 4
Lie on a yoga mat or non-slippery surface. When your neck has been loosened with hot and cold push your right ear slowly, slowly, until it touches your right shoulder. Hold for eight breaths. Deep breaths! Feel your neck lengthen as you breath. Now, push your left ear to your left shoulder. Hold for eight breaths. Deep breaths! Breath through the pain. Try to do steps three and four in the morning AND the evening for best results.
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Step 5
Find a way to hang upside down. Monkey bars. Inversion boots. Hang over the side of your couch if you have to. Find a way to comfortably rest so the weight of your head is not resting on top of your neck at all. And hold it for as long as you can. If you are completely upside down the weight of your head will pull down, lengthening your spine without pressure. It feels really good!
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Step 6
Lie on the floor. Play relaxing music. Give yourself a neck massage. Or better yet, find someone else to do it for you. If you can find a massage oil or cream with arnica in it, that will be an excellent product to try. Arnica is anti-inflammatory and analgesic (pain-killer) known for deep penetration and lasting effects. Like most herbs the arnica will be cumulative, meaning you should use it daily for an extended period of time. That way the active ingredients can build up in your tissue to a level that will have some real impact. Don't just try it once and give it up!
