For many people living with neck pain, chronic or acute, medications and chiropractic care just don’t seem to provide relief. Luckily, there are many simple yet effective techniques that you can try to help manage your neck pain at home.
Keep in mind that you should speak with your doctor before taking pain treatment into your own hands. Taking an active role in your own pain management can help you get back into your pain-free routine quicker. Try some of these neck pain treatments to see if they work for you.
1. Be aware of how much you’re using and looking at your phone.
In this day in age, our phones have become a real pain in the neck – literally. Many people look down while checking their phones, causing a terrible strain on the muscles and vertebrae in the neck to hold up the head. Try using a Bluetooth headset when making phone calls to not pinch your neck to the side when holding your phone while talking and hold your phone at a higher angle to remove that strain.
2. Make ergonomic adjustments.
In addition to aligning your posture while looking at or using your phone, the same should go for your computer. If you spend a lot of time staring at a computer, be sure to position the screen so that it’s eye-level. And if you plan on using a tablet, prop it up on a pillow or other object so that it sits at a 45-degree angle instead of flat on your lap.
3. Engage in TENS therapy.
TENS therapy (transcutaneous electrical nerve stimulation) is non-invasive and stimulates your nerves and muscles using a gentle electrical current. DR-HO’S Pain Therapy System is just one of the options for an at-home TENS unit. Using adhesive pads attached to a small device, the electrical current blocks pain signals to the brain and provides a soothing massage for sore, painful muscles and joints. Just 20 minutes of use can provide tremendous relief.
4. Keep moving.
With more and more people living sedentary lives and working at office desks, it’s easy to stay in one position with little to no movement. Doing so can cause your neck to become “stuck” in a stiff and uncomfortable position. Set an alarm on your laptop or cellphone to walk around or stretch every 30-60 minutes.
5. Increase your magnesium intake.
Often times, it’s a muscle strain or sprain that is the culprit when it comes to neck pain. Magnesium is a mineral that helps with the contraction and relaxation of muscles. By increasing your intake of magnesium, it could aid in preventing sprains and strains from occurring in the first place. Make it a point to eat magnesium-rich foods such as fruits, veggies, and beans or try soaking in a bath with Epsom salt.
6. Stay hydrated.
By staying hydrated, it may help prevent the degeneration of the discs in your spine, including the ones in your neck. Each disc in between the vertebrae of your spine is 80% water when we’re first born. As we age, the ratio of water decreases and our discs degenerate. However, with healthy water-drinking habits, you can help your body retain as much water as possible.
Most neck pain is nothing to worry about and will heal over time with a bit of TLC. However, if you notice any other accompanying symptoms such as numbness, radiating pain, or weakness in th
