Neck pain – 5 effective ways to prevent neck pain exercises and the neck pain “off switch”
Neck pain is a frequent problem that is usually relieved with a brief massage and possibly some pain medicines.
It begins with a dull, painful feeling on the neck, exactly where the neck and head meet.
You know the pain is coming, but you are on the move and cannot stop now.
But the longer you stay bent over your computer or smartphone – work, scroll, or simsen –, the worse your neck pain will be.
Neck pain is a common problem and in most cases, a temporary discomfort associated with a small massage and maybe fixing some over-the-counter pain relievers.
But there are things you can do to stop this kind of pain. If you take action against neck pain now, you can prevent it from developing into a chronic pain problem later.
What causes neck pain and headache?
The neck is the most flexible part of the spine. The structure and function of the neck allow you to move your head up and down and from side to side.
Unfortunately, the flexibility of the neck combined with the weight of the head makes this part of the spine susceptible to discomfort caused by pain.
Poor posture is a common cause of neck pain. If you keep your head bowed when you look at your computer, tablet, or smartphone, your neck will be stressed and stressed.
And how many people may keep your head in this bowed posture for hours?
Neck pain can also occur if you move your head violently during training, similar to whiplash.
Neck pain can also occur if you use the wrong shape when lifting heavy weights and accidentally pull a muscle.
Sleeping in an uncomfortable position can also cause neck pain, e.g. B. if you fall asleep on the couch.
Why neck pain should be treated
Neck pain is common and not always a symptom of a serious illness. However, the pain is a sign that something is wrong. Daily activities are a common cause of neck pain. If you do your usual work, your neck pain will also stop.
Over time, stress on your neck due to poor posture at the desk or in the gym can accelerate overall wear that affects all joints over time.
This general wear and tear is the main cause of much of the pain that occurs with age.
If you ignore your neck pain now, this can cause these pain conditions, such as a herniated disc or arthritis, to occur earlier.
With proper treatment, you can also prevent your mild, occasionally recurring neck pain from developing into a chronic pain condition.
How to prevent neck pain and headache
There are numerous options available to prevent neck pain. If you change your daily routine a little, you can alleviate the complaints and possibly prevent future problems. Here are five tips for preventing neck pain.
Pay attention to a good posture
The way you hold your head can improve or worsen your neck pain. If you spend most of the day with your head bent over your shoulders – the so-called forward head posture – strains the muscles, ligaments, and bones, from which your neck is made, to a considerable extent.
Your spine is ergonomically shaped and its natural curves distribute the weight of your body evenly so that no part carries more weight than it can carry.
In the correct attitude, the head is over the shoulders and not in front of it. You can see a good neck posture by the fact that your gaze is directed forward and not downwards.
Hidden “off switch” for neck pain, backache, and chronic pain.
And the pain relief “Supercharger” that your doctor will NEVER tell you about.
If you have persistent neck pain, I’m about to share a stunning Harvard study with you.
The New York Times, Newsweek, and Fox News have all covered it.
And here’s what they discovered…
Even if you were to completely cure your arthritis, bad back, or old sports injury, you would still be in pain for the rest of your life!
Harvard, for example…
When you were harmed, your nervous system overreacted, forcing you to feel the pain FOREVER. To put it another way.
Your brain has connected a hidden megaphone to your neck pain.
One who turns even the slightest sneeze or touch from a loved one into a siren of anguish.
If you want to finally be able to sleep at night, hold your grandchild’s hand without resentment, or enjoy pastimes like golf or gardening…
Pay attention, because I’m about to explain what Harvard claims will “turn off” your pain, regardless of how intense or long-lasting it is.
I’m referring to profound, penetrating relief.
This does not require the administration of a single pill.
You don’t even need to see a physical therapist, a back “expert,” or any doctor.
What I’m about to reveal gets to work in a matter of seconds and can be done from the comfort of your own home. Learn about neck pain relief here.
So, let’s continue with the basics of your neck pain relief.
Take breaks more often
Computers, tablets, and smartphones are indispensable. It is estimated that people spend more than 6 hours a day in front of their electronic devices reading emails, scrolling through social media, and writing text messages.
Breaks in front of the screen can relieve your neck pain. Getting up and stretching every 15 to 30 minutes reduces the constant stress and can help avoid neck pain at the end of the day.
A short break of 30 seconds is sufficient.
Also interesting: 7 tips for more exercise in everyday life
Set your workplace correctly
If you look down at your computer at work, you have to adjust your workplace. For a good posture, your eyes should be directed forward.
Change the height of your chair or raise your computer screen so that your head is in the correct position and use a chair with armrests, to reduce the strain on the shoulders and neck.
This applies to both your home and your work office.
A 2020 study published in the International Journal of Environmental Research and Public Health found a significant increase in neck pain in people working from home.
Working from home has many advantages, but when the couch is your home office, it is time to change something.
Pay attention to the correct shape during training
Regular training is one of the best measures to prevent neck pain, but not if you use the wrong shape when lifting and crouching. A bad form increases your risk of injury.
In fact, you can do better training results achieve if you pay more attention to form and technology than to the amount of weight you lift.
If you are not sure how to do different movements in the gym, talk to an employee or get a brief guide from a certified personal trainer.
Change your sleeping position and find the best pillow for neck pain
Your sleeping position can contribute to your neck pain. Although the supine position is the most neutral position for the spine, it can strain the neck and lead to morning neck pain.
Changing the sleeping position is a big change, especially if you have slept in the same position for years. Also, you can find some pillows for neck pain here.
The National Institutes of Health (NIH) recommend sleeping on a tight mattress and using a pillow that supports the neck to prevent pain.
You may also want to experiment with different sleeping positions – especially if your neck often hurts when you get up in the morning.
Treatment options for neck pain and back of neck pain
If you have neck pain, there are many treatment options to relieve the symptoms. In addition to reducing the strain on your neck due to a changed head posture, you should try cold therapy and then heat therapy in the first two days of your pain.
Massages and strains of the painful muscles can also alleviate the symptoms.
You can also get professional help for your neck pain. After visiting your family doctor, you can take physiotherapy to relieve your acute neck pain and prevent future problems.
According to a study published in the Journal of Back and Muscle Rehabilitation, manual therapy and exercise can relieve neck pain.
Manual therapy refers to the practical techniques that physiotherapists use to treat neck pain, such as. B. passive strains and massages.
Your family doctor can also prescribe anti-inflammatory drugs or muscle relaxants.
If the conservative medical measures are not enough to relieve your neck pain, you may need corticosteroid or epidural injections.
The most important thing is to pay attention to how you keep your body throughout the day.
It takes time and effort, but a good posture when sitting at a desk, watching TV, and doing sports can do a lot. You can even try an app that reminds you to take a good posture to avoid neck pain.
When you should see a doctor
You can treat mild neck pain at home. However, if your pain persists after gentle stretching and changing your work environment, you should see a doctor.
You should also make an appointment with a doctor if your pain worsens or if you have stinging pain or numbness that radiates into the arm or leg.
It is also advisable to see a doctor if you have neck pain due to an injury, such as. B. a whiplash after a car accident.
Neck pain – Conclusion
Neck pain is not uncommon, but with a few changes in your daily routine, you can stop or prevent your symptoms.
Regular breaks from your computer or smartphone during the day can do a lot.
Also, make sure that your gaze is directed forward and not down. Be sure to see a doctor if you have persistent or severe neck pain.
FAQ – Frequently asked questions
How can I get rid of neck pain naturally?
You can get rid of neck pain naturally by improving your posture, taking frequent breaks from your electronic devices, and doing sports.
Of course, you should pay attention to the right shape and technology when doing sports to avoid additional problems.
What is the most common cause of neck pain?
Everyday activities are the most common causes of neck pain.
This includes hours of crouching in front of the computer, poor posture on television, and a sleeping position that puts additional strain on the neck.
Does stress cause neck pain?
Everyone reacts differently to stress. If you are tense with stress, you could unintentionally tighten the muscles in your upper back and neck, which can lead to neck pain.