The anatomy of the cervical spine is a complicated construct that houses and protects the spinal cord and also provides support for the head. It also allows high degree of mobility and range of motion. This area is very flexible but also very vulnerable and prone to injury.
Usually and by definition, a neck strain is not considered a serious injury. On the other hand, the pain and discomfort and level of dysfunction that neck pain causes can be significant and very unpleasant. Minor strains of the ligaments, tendons and neck muscles usually heal in a relatively short amount of time.
Neck pain can cause serious discomfort. Here’s a few exercises, tips and tricks that might help with minor neck pain or stiffness.
• If your neck hurts - apply ice for the first few days. After that, apply heat with a heating pad, hot compress or hot shower.
• You can take over-the-counter painkiller such as ibuprofen or acetaminophen, but it is also important to not overdo such treatment. Don’t take OTC meds for more than a week, and read the instruction that comes with your pills.
• Take a few days off from sports. Avoid heavy lifting. Resume your normal activity slowly, as your symptoms ease.
• Try to use good posture.
• Avoid holding your phone between the neck and the shoulder.
• Change your body position often.
• Get a neck massage.
• Use a specialized anatomical pillow.
• Exercise the neck every day. Slowly stretch your head sideways and then up and down.
How to ease neck pain at home: simple exercise for stiff neck
Here’s some useful neck exercise techniques that might help you ease the pain from a stiff neck:
Step I: Find the stiff or sore spot on your neck. If it's on the right side or the upper back, put the right hand on the area. If it's on the left side - then use your left hand.
Step II: Push into the stiff place using your fingers. Apply firm pressure. Massage gently.
Step III: Turn your head slightly in the direction that is opposite the cramp. Bend it diagonally in a motion that resembles trying to touch your armpit with your chin. Try and activate the cramped muscle. This, combined with firm pressure can help you relax the kink and ease the pain and stiffness in your neck.
Step IV: Repeat the first three steps up to 20 times. After that, give your neck and upper back a long stretch. You can use this technique several times a day to help keep your muscles relaxed and your neck pain-free.
If your neck pain persists, contact your GP or medical professional of your choice. Alternative therapies for chronic neck pain include acupuncture, chiropractic, massage and practices such as transcutaneous electrical nerve stimulation (TENS). Make sure you have prescription from a trained and licensed medical professional when applying for and using these specific methods.
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