How to Relieve Neck Pain Easily and Effectively?

If you are waking up with a stiff neck struggling to look over your shoulder or focus on work, you are not alone. Neck pain and stiffness are something many of us experience. It may occur from sitting at a desk all day, a poor posture, an underlying medical condition or a sudden jolt. The good news is you can relieve neck pain and prevent its recurrence with the right care and attention. Physiotherapy and chiropractic care are two effective treatments for neck pain. But, that’s not all. This blog discusses six simple yet effective ways to treat pain and discomfort in the neck. 

6 Self-Care Tips To Relieve Neck Pain

In most cases, neck pain is caused by muscle strain or poor posture. If the pain is mild, you can reduce the symptoms with rest, limited activity, gentle stretching exercises and a neutral posture. It is, however, recommended to consult with a healthcare practitioner, whether it’s a doctor or physiotherapist, before trying out the below-mentioned tips. They can diagnose the condition and recommend the best therapies for your long-term recovery. 

Also Read: Relieve Neck Pain in 6 Steps Fast & Effective

Take enough rest

Rest allows your neck muscles and tissues to heal and recover. If the neck is strained or overused, continuous movement can increase the severity of injury, leading to prolonged pain and stiffness. Resting relieves pressure on the affected area and prevents further strain. 

Excessive rest can have adverse effects leading to muscle stiffness, limited range of motion and muscular imbalances. You should find a balance, incorporating periods of rest with gentle stretches or exercises to promote recovery. 

Modify your daily activities

Making small adjustments to your lifestyle can relieve pressure from neck muscles and help alleviate the pain. Here are some ways to modify your daily activities to relieve neck pain.

• Position your computer at eye level so that you can look straight at the machine. 
• Use a chair with proper lumbar support at work.
• Take regular screen/work breaks every 20 minutes for at least 20 seconds. 
• Try sleeping on your back and using pillows that are too high or too flat. 
• Hold your phone at eye level.
• Use a backpack instead of a shoulder bag. 
• Incorporate neck-friendly stretches into your workout routine. 
• Sit upright with both hands on the wheel while driving. 

Physiotherapists can also guide based on the severity and cause of your pain. The goal is to adapt to a healthy lifestyle that supports the recovery of your neck pain. 

Exercise Everyday

Simple stretches and exercises can help relieve neck pain by strengthening the muscles supporting your neck, shoulder and spine. Exercise is a great way to stay active, which speeds up the recovery and healing process. 

Tips to remember before doing the neck pain exercises:

• Start with a gentle warm-up to loosen the tight neck muscles. 
• Maintain proper posture throughout the session. 
• Choose low-impact exercises initially to reduce stress on the neck. 
• Drink water to keep muscles hydrated and prevent cramps. 
• Perform slow and controlled movements. 

Talk to your physical therapist about the exercises specific to your needs. They can also guide you through the right techniques so you can perform them in a controlled manner.

Correct Your Posture

Be mindful of your posture throughout the day. Keep the neck aligned with your spine without letting it tilt forward. Your ears should be in line with your shoulders while you are standing or sitting. Relax your shoulders and pull them back slightly to avoid rounding. Proper posture realigns the spine to its neutral position, relieving pressure off neck muscles and easing the pain. 

You should maintain a neutral posture even at work. Adjust your workplace ergonomics to ensure you can work at the desk without slouching or tilting the head forward. Practise these habits every day and improve your overall alignment efficiently. 

Massage the Affected Area

The right massaging technique on the affected area can release muscle tension, which is often the reason behind neck pain. 

How does massage therapy relieve neck pain?

• Gentle massages relax strained and overworked neck and shoulder muscles. 
• The technique increases blood flow to the affected area. 
• Massage can reduce stress levels in the body, leading to relief from stress-related neck pain. 
• It helps restore the neck’s normal range of motion by releasing muscle tension. 
• The body’s overall healing capacity also increases resulting in quicker relief from the pain. 

You should consult a registered massage therapist (RMT) to learn the right massage techniques specific to your unique needs, maximizing benefits and minimizing further injuries. Physiotherapists and massage therapists often work together to relieve significant types of chronic neck pain. 

Adjust Sleeping Positions

The right sleeping position maintains the natural shape of your cervical spine. This reduces strain on the neck muscles and joints. The best sleeping position for neck pain relief is on your back. You can use a pillow that supports the neck’s natural curve for effective results. 

You can also sleep on your sides as long as your head is aligned with your spine. Use a pillow that fills the space between your head and mattress, preventing the neck from tilting. 

Also Read: How Physiotherapy Manages Neck Pain?

Can a Physiotherapist/Chiropractor Help Relieve Neck Pain?

Yes, a physiotherapist or chiropractor can reduce neck pain and restore its optimal mobility. Both result in relief but they differ in approaches. 

Physiotherapy strengthens neck muscles and improves the movement of neck joints. Exercise from a key part of physiotherapy treatments. 

Chiropractic care can help reduce neck pain especially if it is caused due to spinal misalignment. Chiropractors focus on spinal alignment and movement to release strain from neck muscles and joints. 

You can find both treatments at multidisciplinary clinics like Physiotherapy First. The physiotherapists assess your injuries, diagnose the problem and prescribe the best treatments accordingly. They may incorporate other treatments like chiropractic care or massage therapy depending on the patient’s recovery needs. 

Also Read: Physiotherapy for Neck Pain | Is It Safe?