Your Guide To Effectively Tackling Neck Pain

Studies suggest that nearly 25% of the population has suffered from neck pain at one time or another. Timely diagnosis with proper care can thwart your neck pain and prevent recurrence.

What Causes Neck Pain?

Depending on the affected part of your neck, any of the following may contribute to that annoying neck pain

Poor ergonomics - Improper placement of your neck in day-to-day activities, an unsuitable position during sleep and using your pillow in the wrong way all contribute to neck pain.

Muscle spasms - A spasm is a sudden involuntary strong muscle contraction. There are no known reasons why it occurs.

Headaches - The muscles of the skull are continuous with the neck. That’s why muscle spasms in your head can lead to neck pain.

Arthritis - Yup, even arthritis can bring about that annoying sensation of pain in your neck.

Referred pain - Neck pain may also result from problems at some at other regions like the heart or stomach.

How You Should Deal With Neck Pain

For instant relief, apply an ice pack for 10 to 20 minutes. Do this several times a day. You may also use heat to relieve muscle tension.

Alternatively, you can use painkillers as prescribed by your physician. Your doctor may even prescribe topical gels or creams.

Follow Good Ergonomics

Most times, neck pain arises due to improper placement of your neck in day-to-day activities. Here are a few tips:

Sit straight. Don’t slouch!

Align your ears, head and shoulders in a straight line.

Bend your elbows at 90-degree angles.

Place the keyboard near your arms, which must approximately be at your waist height.

Rest your feet flat on the floor, with your knees and hips perpendicular to it.

Support your arms with armrests or pillows.

Use a slanted keyboard while typing on a desktop.

Ask your physician to suggest neck stretching and strengthening exercises.

Light exercises like walking and relax can help a lot.

What To Avoid When You’re Having Neck Pain

Don’t massage your neck with gels and creams.

Stop being sedentary and move every 30 minutes.

Quit using your laptop in the bed with your neck propped on pillows.

Repeatedly reaching for objects and looking up for long periods of time are definite no-nos.

Avoid tipping your head back.

Instead of rounding your back to bend, flex your knees.

Just stop lifting weights!

Sleeping on your stomach? Instead, sleep straight with neck support pillows.

Neck stretching exercises without proper guidance can be disastrous.

When You Should Seek Immediate Medical Help

Chest pain or a feeling of pressure on your chest.

Swelling in your neck region.

Extreme instability of neck where you can overextend or stretch your neck more than usual.

Loss of bladder or bowel control.

Pain radiating down to any one arm with a numb or tingling sensation.

Headache and fever.

Don't worry. Neck pain is quite common. If it’s sudden, it’ll probably resolve on its own in a day or two. If it persists, then it's best to consult a doctor.