If the idea of popping pain pills several times a week makes you cringe, check out these natural ways to relieve neck pain, fast.
Relieve Neck Pain Naturally
1. Strengthen Your Neck to Relieve Neck Pain
Research shows that strengthening your neck may be more important than stretching when it comes to relieving neck pain. Here are a few simple ways to build neck strength throughout your work day:
Relieve Neck Pain at the Office by Giving Yourself a Boost. While seated at your desk, put your hands on the edge of your chair and press down. This will lift your buttocks about an inch off your chair. Hold it for 5 seconds, lower yourself, and then repeat five times.
Because your head weighs about 10 pounds, this puts a lot of stress on the back of your neck, and before you know it, you’ve got neck pain.
Train your neck muscles to sit with correct posture by doing the turtle exercise.
Keeping your chin level, bring your head back with your ears directly above the back of your shoulders or until you feel a stretch. Hold for 5 seconds and then release. Repeat this 10 times to relieve neck pain.
Try the “Yes Dear.” This exercise is great to relive neck pain if you have been sitting in the car on a road trip for 45 minutes or more. Keeping your chin level, turn your head to look over one shoulder. Slowly nod as you move to the other shoulder. Repeat the exercise five times.
2. Sleep on a Good Pillow
The best pillow depends on how you sleep. If you’re a side sleeper a firm pillow that supports your head and keeps your head and neck in a straight line is best. As you’re lying on your side, your head should not drop down toward your shoulder.
If you’re a back sleeper, consider a contour pillow with a concave place for your head to rest. These pillows are available online or at your local chiropractor’s office. They relieve neck pain by keeping your neck in a relaxed but supported position.
If you’re a stomach sleeper, it’s time to retrain yourself. It could be the primary reason you’re experiencing neck pain. Learn more: Pillow Advice from Overland Park Chiropractors.
3. Improve Your Posture
If you work at a desk, take frequent breaks (every 30 minutes) to stand up and stretch your legs. Set a timer to remind yourself.
Be mindful of your posture while you’re seated. Imagine a string from the top of your head, gently pulling you straight up. Here are a few more tips: 7 Simple Ways to Improve Your Posture
4. Get Help from an Expert
Chiropractic treatment is a natural way to relieve neck pain. Through chiropractic adjustments and physical therapy, these specialists restore proper motion to joints that are locked up or fixated.
This relieves the pressure on your nerves, reduces swelling and promotes healing the way nature intended.
Through prescribed strengthening exercises, chiropractors also help you to retrain your muscles and joints to function and move correctly, reducing and even eliminating neck pain.
5. Stretch Your Neck and Shoulders
The muscles in your neck are directly connected to those in your shoulders. Your shoulders and neck carry much of the stress of your day. To combat the tension of a stiff neck at the end of the day, incorporate a few neck stretches into your daily routine.
Neck Stretches. Lay your ear straight down towards your shoulder. Then roll your head forward and to the other side until your other ear is just above your shoulder. Now, move your head back to the center and repeat. Be careful not to roll your head back (so you’re looking up toward the ceiling.) Your head should make the shape of a half circle. Repeat this exercise five times. Then, roll in the opposite direction.
Shoulder Stretches. Roll your shoulders backward and then forward. Then, lock your fingers and raise them up toward the sky. Hold for one minute and then bring your arms back down. Repeat two times.
Remember, don’t do any exercises or stretches that cause pain. Your goal is to relieve neck pain, not stretch to the point of pain.
Getting the Right Kind of Help
Our chiropractors are the medical experts in the skeletal system. Whether your pain is in your neck, shoulders or back, we will perform a thorough examination analyzing your posture, movement, and level of pain. Only then, can we develop an effective treatment plan to get the quickest results.
Call us today to learn more about how our team of chiropractors can help to relieve neck pain and get you on the road to full health. 913-764-6237