Top 8 Ways to Ease Neck Pain
Neck pain can be incredibly debilitating, and it can be challenging to find relief. Fortunately, there are a variety of ways to ease neck pain that can be implemented from the comfort of your home.
If you’re experiencing chronic neck pain and are unsure of how to ease your pain, this article is for you. This article answers your crucial questions and covers essential tips for easing neck pain, including simple at-home treatments and unique adjustments you may not have previously considered.
1. Heat and Ice
Applying heat and ice to the affected area can be an effective way to ease neck pain. The heat helps to increase circulation and relax the muscles, while cold packs help to reduce swelling and inflammation.
Ensure that you follow proper protocol when applying heat and ice to your neck. When you notice your neck is stiff and in pain, apply ice intermittently for the first 48 to 72 hours. After this period, apply heat intermittently to the affected area by taking a warm shower or using a heating pad or compress. Remove your heating pad or ice from your neck before you sleep to prevent damage to your skin.
2. Workplace Ergonomics
Many people experience severe neck pain due to uncomfortable sitting positions or other tasks at work that encourage poor posture and neck strain. Ergonomic furniture and equipment help keep your body in better alignment and relieve chronic neck pain.
Investing in ergonomic chairs, desks, keyboards, and other workplace equipment to keep your body in proper posture and alignment. Ergonomic furniture is designed to help you achieve a posture through the following:
- Allowing your monitor to be eye level, reducing the movement necessary as you work.
- Encourages better posture and is designed to help comfortably sit up straight.
- Minimize tilting or twisting your neck during work.
Over-the-counter medications are often helpful in easing your neck pain. Pain relievers like Ibuprofen and Acetaminophen can reduce inflammation causing excessive pain in your neck. However, these medications are not long-term solutions and might not have the results you’re looking to find. When over-the-counter pain relievers don’t seem to help, it’s best to reach out to a trusted pain specialist to devise a comprehensive action plan.
4. Exercise More
Exercise can be one of the best ways to ease neck pain at home or with a physical therapist. Exercise is essential to improving your blood flow and reducing inflammation resulting in your stiff neck.
Low-impact exercises, including walking or swimming, can help to strengthen the neck and surrounding muscles, allowing them to support the head, neck, and spine.
5. Try Neck Stretches
Stretching is a vital part of relieving the pain in your neck and minimizing the chance that it will reoccur. However, it’s essential to avoid stretching with sudden, harsh movements and to keep your stretches slow and gentle to avoid more injury.
While you should consult a pain specialist to see what stretches work best for you, some at-home stretches that you can complete to begin testing their effectiveness include the following:
- Roll your shoulders backward slowly, then gently roll them forward in a circle.
- Press your shoulder blades together and tightly squeeze for a few seconds before releasing the tension. Repeat this action a few times.
- Turn your head slowly from side to side, stopping when the pain gets uncomfortable.
6. Find a Qualified Massage Therapist
Getting a massage is another excellent way to ease neck pain. A massage will help improve the circulation in your neck and relax your muscles, gently eliminating the pain you’re feeling. A qualified massage therapist will know how to ease neck pain and work with you to loosen the tension causing chronic pain.
7. Start Prioritizing Your Sleep Hygiene
While it might sound simple, prioritizing your sleep hygiene is one of the best–and simplest–ways to ease neck pain.
Sleep hygiene fosters a comfortable and concurrent sleep environment to reduce pain and help you wake up rested and refreshed. This lifestyle change is crucial to treating any chronic pain you might be experiencing. To improve your sleep hygiene, consider the following suggestions:
- Go to bed and wake up simultaneously every day, ensuring you get the right amount of sleep to feel refreshed.
- Avoid doing work or stressful activities in bed.
- Have a calming bedtime routine to prepare you for restful sleep.
- Don’t use your screens for an hour before bedtime, or implement blue-blocking glasses.
- Ensure your room is comfortable and that conditions like temperature are conducive to sleep.
- Consider white noise machines if silence or other sounds interfere with your sleep.
8. Turn to a Qualified Pain Specialist
Ultimately, the best option for reducing your neck pain is to turn to the help of a qualified pain specialist. Anyone wondering how to ease neck strain/pain will benefit from expert, specialized treatment addressing their chronic neck pain. Pain specialists can offer various treatment options, including physical therapy, medications, and electrotherapy.
Additionally, a pain specialist can help you determine avenues toward eliminating your neck pain if more severe action is required. Seeking professional help when you cannot manage your neck pain is vital to ensure no deeper issue is present.
What is the Fastest Way to Relieve Neck Pain?
Relieving your neck pain can be done in minutes with specific neck stretches and hot/cold therapy solutions. However, completely relieving neck pain and preventing it in the future is most likely when you seek a pain specialist.
How Can I Relieve Neck Pain at Home?
There are many things you can do to relieve neck pain at home, including some of the tips in this article. Consider specific exercises, stretches, hot/cold treatments, and posture adjustments.
When Should I See a Doctor About Neck Pain?
It’s best to seek a doctor for neck pain if you find that self-care treatments and the tips presented in this article are ineffective.
Is there a Doctor that Specializes in Neck Pain?
Yes! There are numerous pain specialists that can specifically target your chronic neck pain, such as the team of doctors at Carolinas Pain Center.
How Do You Fix Chronic Neck Pain?
Chronic neck pain can be fixed through various at-home methods, physical therapy, and pain specialist treatments. Ultimately, a qualified pain specialist will have the best information to help you navigate chronic pain.
Will Neck Pain Ever Go Away?
Yes–with the right treatments, you can ease your chronic neck pain and prevent it from worsening in the future.
The Best Pain Specialists in the Charlotte, Denver, and Huntersville area
Seeking professional help to ease your chronic neck pain is vital to boosting your comfort and getting back to doing what you love. Individuals seeking advanced treatment solutions in Charlotte, Denver, or Huntersville will find everything they need from Carolinas Pain Center.
Carolinas pain center is a group of providers in North Carolina and a team of pain specialists that know how to treat your chronic pain. Our experts will help you achieve relief and manage your pain. Contact the experts, schedule an appointment at Carolinas Pain Center today, and start easing your neck pain.