5 ways to reduce neck pain

5 ways to reduce neck pain

Neck pain treatment | Orthoderma Clinic

For many people living with chronic neck pain, common treatments such as medications, ice, or heating pads do not always provide enough relief. Finding the best combination of treatments for your neck pain may take some trial and error.

The neck pain and ailments can be a major stress causer and can become very difficult to manage. There are many ways or do’s and don’ts  that aid the treatments.

Here are some lesser-known tips for managing neck pain that you might want to consider.

Choose a good chair, which supports your neck:

Extra stress is exerted on your spine when you lean with a forward head posture. Maintaining proper posture throughout the day helps to maintain the head balanced on the cervical spine, which can help to relieve pain. Consider obtaining an office chair with a headrest and utilising it to keep your cervical spine in a neutral position.

Keep your ears over your shoulders and the back of your head against the headrest. When you have the opportunity, use the headrest on your chair and in your car. If you’re working at a computer, make sure your eyes are level with the top third of the screen.

Check with a Physical Therapist:

Physical therapy is commonly thought of as a treatment for recovering from an accident, such as a sports injury or a collision. While this is true, neck physical treatment can also provide other advantages, such as:

  • Identifying bad behaviours or posture that may be causing pain and stiffness.
  • Educating you on ways to lower your chance of re-injury.
  • Using specific workouts to strengthen the weak parts of the neck.

Consider cognitive behavioral therapy

Chronic neck discomfort can be exasperating, and treatment programmes can be difficult to follow and appear to yield little or no results. A cognitive behavioural therapist can assist you by teaching you new ways to approach problems. You could be more able to stick to your neck pain treatment plan if you use fresh tactics to focus on the positives.

The effectiveness of cognitive behavioural therapy in treating neck pain has been inconsistent in studies, however some people have experienced positive results.

How to use the tablet and phone:

Cradling your phone while chatting, which puts extra stress on your cervical spine, is one way you might not realise you’re irritating your neck. People frequently lean their heads forward while gazing down to read a phone or tablet for long periods of time, which can lead to unpleasant neck strains or text neck.

Use these tips to avoid neck pain caused by phone use:

  • To make calls, use a hands-free headset.
  • Hold the phone up higher when browsing or messaging to reduce the angle at which your neck is held.
  • Stretch your neck at regular intervals.

Try going to the Pool:

Many people with neck or back discomfort benefit from swimming as a low-impact activity. Being in the water gives you more buoyancy, which means your spine is less stressed. Consult your doctor or orthopedist about which swim strokes should be avoided or changed, depending on the reason for your neck pain.

Swimming is too taxing on the neck for some people. Water therapy, which is gentle exercise done in a warm swimming pool, is typically a good alternative to land-based workouts in this situation.

These are just a few steps which can help you ease the continuous neck pains, but we need to make sure that you do these with a consultation of your doctor. They are just ways one can ease the pain and are not treatment plans. These methods can help in making life easier with neck pain but these might not work for everybody and some might be assisted much better. But, we hope these tips help you in the journey of healing your neck pains. You can visit Orthoderma Clinic Ludhiana for quality treatment of your orthopaedic problems.


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