How To Get Rid Of Neck And Shoulder Pain?
With so many of us staring into computers or down at our phones for the majority of the day, it's no surprise that over 20% of us have had neck pain in the last three months, according to data from the Centers for Disease Control and Prevention. With the increase in the number of people suffering from neck pain, the neck pain remedy is becoming a very important topic of concern. A stiff neck is usually caused by muscles deteriorating over time as a result of improper posture or abuse.
The muscles around the neck joints can grow tired and overstretched if you spend all day looking down at your computer monitor. Be it sprains and strains caused due to long periods of time spent driving or staring at your phone, both activities could have a similar impact. If you do this every day, it might wear out your neck joints and cause them to dislocate.
A stiff neck can be uncomfortable and disrupt your daily activities, as well as your ability to sleep comfortably. More than 17 percent of women and more than 12 percent of males had neck pain and stiffness in 2010. With the widespread use of mobile devices and laptops, which force individuals to crane their necks at uncomfortable angles, this percentage is rising.
Preventing Stiff Necks
Make Your Workplace More Ergonomic:
Many people spend eight hours a day at a computer workstation. This can cause a stiff neck, as well as other health problems. Here are a few suggestions for neck sprain remedy to avoid a stiff neck at work:
- Adjust your chair so that your feet are flat on the floor and your knees are slightly lower than your hips. This helps in pain that reaches the neck and shoulder radiating down arm
- While seated, maintain an ergonomic posture by keeping your back straight and your arms level with the desk. Exercises for neck pain can be very helpful in such cases.
- Make sure your computer is at eye level.
- Use a mouse and keyboard that are both ergonomic.
- Every hour, get up and stretch and move.
Limit The Amount Of Time You Spend Looking At Your Smartphone:
Looking down at your phone all of the time tugs on your neck muscles and puts them under constant strain. If you frequently use your smartphone, consider some of the following strategies to relieve neck strain:
- Keep your phone close to your face and at eye level.
- Holding your phone between your shoulder and ear is not a good idea.
- Use headphones or earbuds.
- Every hour, take a vacation from your phone.
- Stretch once you've finished using your phone to help your muscles relax.
Avoid Driving For Long Periods Of Time:
Sitting behind the wheel of a car can impact your neck in the same way that sitting at a desk all day might. Here are some strategies for avoiding a stiff neck if you have to drive for long periods of time:
- Stand up and stretch throughout your breaks.
- Make a reminder on your phone to check your posture while driving.
- Place your seat in a way that gives you the best support and encourages proper posture.
- Texting while driving is not a good idea. Constantly gazing up and down from your phone to the road is unlawful, dangerous, and terrible for your neck.
Alter Your Sleeping Position:
Your sleeping position might also have an impact on your neck. Sleeping on your side or back relieves neck tension better than sleeping on your stomach. When you sleep on your stomach, you're putting a lot of strain on your neck for a long time, which can lead to pain and stiffness. You can get a pillow with neck support if you sleep on your side for all or part of the night.
Treatments For Stiff Necks
Apply Heat Or Ice As Needed:
To treat neck discomfort, apply ice for 20 minutes several times a day. Alternate between using ice and applying heat. A warm bath or shower, as well as the use of a heating pad, may be beneficial.
Stretch But Don't Make Any Rapid Movements:
Stretching can help reduce pain and stiffness, as well as prevent it from occurring again. It's crucial to stretch slowly and softly. More inflammation, pain, and a more serious injury can result from sudden movements. Before stretching, use a heating pad or take a warm shower. Stretches include the following:
- In a circle, roll your shoulders backward and forwards. This is an effective exercise for neck and shoulder.
- Repeat by pressing your shoulder blades together and holding the position for a few seconds.
- Turn your head slowly from side to side and try to massage the back of neck.
Consider Getting A Massage:
A qualified massage therapist can help loosen and stretch your neck and back muscles. Reduce your stress levels. You can tension the muscles in your neck as a result of stress. Neck pain and stiffness can be treated and prevented by reducing stress. You can choose from a range of methods to alleviate stress, including- music, meditation, taking a vacation or break, doing something that you like. Is neck and shoulder pain on the left side or right side can easily be identified if one undergoes a massage.
Exercise On A Regular Basis
Exercise can help you prevent injuries by strengthening your muscles. Exercise can also aid in the relief and prevention of neck discomfort by improving posture. It doesn’t provide instant neck pain relief but if done regularly it's a fantastic technique to release tension, which could be the source of your stiff neck. This provides neck pain relief if one continues to do this on a regular basis.
Use Pain Relief Cream and Spray
When in pain try to look for the most effective pain relief creams available in the market. Moov pain relief cream and sprays could be a nice product for the same. Its fast action formula helps get rid of the pain in the quickest way possible.
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