How to Alleviate Neck Pain
Neck pain is caused by a variety of factors, including injury, poor posture, stress, illness and degenerative disease. Acute neck pain occurs after a specific incident, such as a car accident, while chronic neck pain comes and goes over a long period of time. Activities of daily living like showering, dressing and driving can be significantly impacted by neck pain. There are several steps you can take to decrease your neck pain.
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Things You'll Need
- Anti-inflammatory medication
- A pair of long tube socks
- 4 lbs. white rice
- Pillow
Instructions
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Take anti-inflammatory medication according to the dosage instructions for two to three days when your neck pain occurs. This will reduce areas of irritation in the neck that are causing you pain. If you continue to have severe pain, consult with your doctor about muscle relaxant medication or prescription-strength pain medicine.
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Open the neck of a tube sock and pour 2 lbs. of dry rice into the sock. Knot the end of the sock and repeat this with a second sock. If desired, tie the socks together at the knotted ends. Place them in the microwave and heat on high for 30 seconds. Add time in 15 second increments until the sock is very warm but not hot. Lie down or recline with a pillow supporting your head and place one sock on each side of your neck, or wrap them around from the back of your neck if they are connected. Heat your neck for 20 minutes or until the socks cool down. Repeat as often as needed with a minimum of one hour between treatments.
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Perform neck stretches and range of motion exercises to decrease tension in tight muscles and decrease stiffness. Bring your right ear toward your right shoulder until you feel a stretch on the left side of your neck. Hold this position for 10 seconds and repeat three times. Repeat on your left side. Rotate your head to the right and look over your shoulder until you feel a stretch on the left side. Hold for 10 seconds and repeat three times. Repeat this exercise rotation over your left shoulder. Sit up straight and look up toward the ceiling until you feel a stretch in the front of your neck. Hold 10 seconds and repeat three times. Then bring your chin toward your chest until you feel a stretch in the back of your neck. Hold 10 seconds and repeat three times. Perform these activities two or three times each day.
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Tips & Warnings
If neck pain persists, consult your doctor. You might require physical therapy or even surgery to correct the cause.
References
Resources
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