How To Fix Neck Pain?
Do you suffer from neck pain?
This common problem can be divided into acute and chronic neck pain types. If it is accompanied by headache, fever, and muscle spasms, we’re talking about the first type of disease that requires immediate medical attention.
The second type of disease – chronic, also needs to take urgent measures to eliminate this very unpleasant phenomenon – excessive weariness and lack of mobility in the upper limbs.
It is believed that such a problem as neck pain is directly related the posture. Since usually, our head weighs about 5kg (11lbs), so even a slight deviation from its axis leads to back or shoulder pain.
Another thing – if these problems occur periodically, for example, at night when you are sleeping or after long hours of sedentary work, then you are most likely to have the problem with blood circulation in the vertebrae. So how to fix neck pain? We can recommend you some valuable tips that will help release muscle tension and remove pain after a few minutes of your time.
How to fix neck pain by yourself-It is very important!
1) Make sure you are in a semi-standing position with your feet shoulder-width apart. This will relieve tension when making turns in the cervical spine. Also, when turning your head right or left, you should not tense muscles in the shoulders, elbows, and wrist area. Try to relax them and torso muscles before any activity involving rotation of torso or head movements.
2) Begin to rotate your head and neck up and then down until you feel a slight tension. Next, move your chin towards the right shoulder – this will stretch the muscles of the left side of the neck; finally, turn your head to look up – try to reach with your ear as high as possible. Repeat each movement at least ten times in both directions.
3) Use a towel or resistance band placed on a doorway for this exercise. Sit on a chair that supports the lower back correctly, put one end of towel or resistance band behind the thigh, hold the other end tight with both hands at chest level.
Then bend sideways over the right leg lifting upper body slightly off the seat, continuing swinging through the full range of motion by pulling the towel in the direction of your chest. Remove it directly upwards with both hands at shoulder level using a resistance band. Repeat same movements on another side.
4) Lie down flat on your back with your knees bent and feet flat on the floor. Stretch arms out to either side, forming a T position with palms facing up. Take a deep breath in, then exhale while gently pulling your head towards one knee without lifting shoulders off the mat or rotating your neck.
Next, take another deep breath in and exhale while moving head towards another knee again without lifting shoulders off the mat or rotating neck too much. If desired, rest for several moments before performing movement three times more after another rest period instead of performing all repetitions consecutively right away.
5) Lie on your back with knees bent and feet resting comfortably about shoulder-width apart flat on the floor. Place hands just under the small of your back. That is what it would look like if you were to push your belly button into that wall behind you. Ever so slightly press lower back towards the floor without squeezing buttocks or tightening abdominal muscles any more than necessary to perform this movement.
Your upper body will lift off the mat very slightly as shoulders come up off the mat too, but try to keep them relaxed away from ears throughout this exercise. Maintain firm pressure down on lower back against the mat with hands gently pressing down for balance. Hold for a few breaths (3-7 seconds), then return slowly, letting the upper body’s weight relax entirely onto the mat then head as well before repeating the same movement.
6) Find a doorway and place one end of a resistance band around the ankle, the other end behind your back. Stand upright facing away from door frame with feet hip-width apart or slightly wider.
Bend forward at the waist and let the upper body relax, arms hanging down in front of you; keep them straight throughout this exercise if possible, but do not tense up trying to hold them too rigidly still – only bend forward at waist enough so you can feel comfortable letting the upper body fall on naturally without having to worry about falling into the wall behind you.
Gently pull one foot, knee, or both towards the chest area by reaching out with the opposite hand until you feel slight tension on the band/ankle, then push away from you and return to starting position. Repeat movement five times before switching legs and repeating the same exercise for another portion.