Your neck does more than just support your head on a daily basis. It is also the uppermost section of your spine responsible for the head’s range of motion. Consequently, any injury or inflammation to this area can affect how you move your head walk, sit, or sleep. It can also cause untold pain.
Mild neck pain will usually resolve on its own in a few days. However, when the pain is severe or persists for more than a week, you may need to see a professional who specializes in neck pain in Red Bank.
Hot Or Cold Compress
Compresses are one of the most common home remedies for pain. They work by increasing blood flow to the affected area, relaxing the associated muscles, and numbing the pain. Similarly, you can use a hot or cold compress to alleviate your neck pain at home. The trick is to apply either for 10 minutes at a time, two to three times a day.
If your pain is severe and shooting, try to avoid a hot compress as it might exacerbate your pain. Stick to cold compresses and ice.
Stretching
If you wake up with neck pain or develop a stiff neck during the day, you might benefit from a few stretches. Stretching allows contracted muscles to relax and improves blood floor to particular areas of your neck, reducing possible inflammation. All you need to do is gently move your head from side to side or in an upward-downward motion as if you are nodding. If you noticed a reduced range of motion when stretching your neck, consider seeing a neck pain specialist for professional advice.
Neck Massage
Just as you would get a back massage for back pain, massaging your neck can help alleviate your pain. Try to be firm but gentle and stop immediately if your movements cause you sudden severe pain. If available, you can also run a few drops of lavender oil or peppermint mixed with coconut oil onto your neck. The essential oils should provide immediate relief. If you can’t manage to massage your neck, ask someone to do it for you but remind them to be gentle.
Warm Water Soak
Soaking in a warm bath with Epsom salt has long been used to relieve a stiff neck. While the salt improved blood flow in your neck and reduced inflammation, the warm water helps relax tight neck muscles. This combination can provide great and immediate relief for neck pain. Remember to use warm, and not hot, water especially if you are in severe pain.
Lifestyle Changes
A good number of neck pain cases can be attributed to lifestyle habits such as posture and sleeping position. If you keep experiencing neck pains, consider the following lifestyle changes:
● Improving your sitting, sleeping, and walking posture
● Changing your sleeping position, such as avoiding sleeping on your stomach or back
● Changing your pillow, mattress, or both
● Reducing the time you use on your smartphone or laptop
● Getting ergonomic furniture, desks or chairs
● Adopting an exercise regimen
● Avoid strenuous neck exercises like heavy shrugs and good mornings
Bottom Line On Fixing Neck Pain From Home
Intense neck pain can make it difficult to move your head, in turn preventing you from completing certain daily tasks. If your pain is this severe or lasts longer than a week, you should consider getting professional help. Contact Ron Ben-Meir, DO, FAAPMR, of Downtown Pain Management to schedule a consultation to discuss possible neck solutions.
