Nearly 20% of Americans experience neck pain every 3 months according to the reports from the Centers for Disease Control and Prevention. Not surprising with so many people using cell phones, tablets and computers. Looking at a screen all day will cause your muscles around your neck joints to strain and become overstretched.
Here are 6 tips to help with a Stiff Neck.
Sleep Position:
How you sleep at night can make a difference. Be sure to sleep on your back or side, not your stomach. Sleeping on your stomach as neck pain often comes from sleeping on your stomach. Also, use a special neck pillow, small pillow, or even no pillow on a firm mattress.
Stretching:
With proper stretching you can find relief. Be sure you don’t over stretch your muscles.
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- Roll your shoulders front to back 10 times.
- Bring your ear to your shoulder on each side and hold for 10 seconds, 10 times.
- Rotate your neck around slowly 10 times.
- Squeeze your shoulder blades together and hold for 10 seconds, 10 times.
Heat or Ice:
Which should you use and when? It’s best to use Ice for the first 48 to 72 hours when you notice neck pain. After you are done using the ice, switch to heat using a warm compress or heating pad.
Get a Massage:
Whether you go to get a professional massage, have a friend give you one or even give one to yourself, a massage will relieve some of the pain. If you are giving yourself a massage, find the sore are and push with your fingers or a tennis ball. It will also help to stretch while you rub the knotted muscle.
Proper Posture:
While you are sitting be sure that you are sitting up straight, feel flat on the floor and your knees should be level with your hips. When standing, be sure to stand tall and keep your head up. Don’t slouch!
Relax:
Stress causes tension in the neck and shoulder area, so be sure to take some time each day to relax. Whether you go for a walk and do some deep breathing, meditate or take a hot bath, be sure that you find ways each day to relieve your stress.
If you find that you neck pain is becoming Chronic, we can help!
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