A Complete Guide To Neck Pain Relief And Prevention

A stiff neck generally occurs as a result of muscles weakening over time due to poor posture or misuse. When you look down at your computer monitor all day, it can tire out the muscles around your neck joints and make them overstretched. If you drive for long periods of time or keep looking at your smartphone, it can have the same effect. If you keep doing this every day, it can add up and displace your neck joints.

When your neck muscles are weak and you try to turn your head, the joint does not move smoothly because it’s not in the right place. Often, the joint may catch on something. You might either pull a muscle or hit the nerve irregularly, or maybe both.

 This can cause instant pain and your body will have a protective spasm. Your body wants to protect you from getting even more hurt, so it clenches which makes you feel like you can’t even move and leaves you wondering how you injured yourself.

 Signs and symptoms of neck pain

     ●      Stiffness

●      Tightness

●      Aching

●      Burning or stabbing or shooting pains

●      Pressure or tingling

 Muscles can feel tense or sore in the neck, face, or shoulders. Muscles spasm when they go into extreme contraction for example, after a whiplash). It may restrict your movement and perhaps you may not be able to turn your head. If your nerves are involved, you may feel pain, tingling, numbness, or weakness in your shoulders, arms or hands.

 Stretches for neck pain

1.     Lower your chin to your chest and keep your shoulders straight. Hold the stretch for half a minute. Relax and lift your chin back slowly to the position you started with. Rotate your head to one side and keep your shoulders straight. Hold for half a minute. Relax and slowly return to your original position. Do the same on the other side.

2.     Tilt your head so that you move your ear toward your shoulder. Hold for half a minute. Relax and slowly go back to your original position. Tilt your head to the other side and again hold for half a minute. Repeat 10 times.

3.     Squeeze your shoulder blades together and stay like this for 5 seconds. Avoid squeezing too hard. Make sure you are comfortable. Do this 10 times twice a day.

4.     Keep your neck in a neutral position and do a wall pushup keeping your elbows straight and your feet shoulder-width apart. Do this 10 times with 1 to 2 sets. Repeat twice a day.

5.     Move your chin forward, before slowly pulling it back towards your throat, tucking slightly. Your chin should be parallel to the floor. Repeat 10 times hourly.

6.     Stand straight with a slight bend to your upper back. Now roll your shoulders up, back and down making a fluid circle. Repeat 10 times before switching directions and rolling your shoulders forward 10 times.

How to prevent posture-related neck pain

●      Make sure that your workstation is set up in a way that you can sit with a good supported posture. When working on a computer, make sure that it is at a height that lets your head stay upright and you can view the centre of the computer when you lower your eyes just a bit.

●      Change your posture regularly when you’re either sitting or standing. Grow tall by rolling up from your pelvis. Now elongate the back of your neck gently and draw your shoulders back. Do not use too much effort. Stay in this position for 10 seconds before you relax.

●      Correct your posture frequently while you work (two to three times per hour). This exercise will keep the supporting muscles of the neck toned.

●      To get rid of the tight or tired feeling of your neck, perform posture exercises regularly.

●      Do not sleep on your stomach as it may strain your neck.

Massage with Ortho Sudha

One of the best ways to relieve neck pain is by a massage with Ortho Sudha oil. Ortho Sudha is an ayurvedic pain relieving oil that soothes joint inflammation and increases blood flow in the area where it is applied. It absorbs easily and does not have a strong fragrance which means you can use it to relieve your neck pain. Massage for 10 minutes using gentle circular motions. Do not apply too much pressure.

 For more information, please visit https://www.orthosudha.com/

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