Causes Of Neck Pain
You may develop neck pain due to bad sleeping postures, tension and/or stress, long hours of leaning, lying on an excessively soft mattress, or bad body posture. Muscle tension, discomfort and injury on the neck are the most common causes of neck pain (1). It is important to diagnose and counteract the problem at the onset to prevent it from becoming worse. The best way to heal neck pain is through chiropractic care. These natural home remedies may also help to ease the pain.
How To Relieve Neck Pain
1. Exercises
Strengthening exercises rely on adding load on your muscles progressively, making them stronger and more flexible. Exercise can help in relieving neck pain and make the neck flexible and strong, apart from reducing stiffness (2). Preset exercise routine Performing a simple set of exercises could ease neck pain:
Nod your head forward and backward for some time, and then gradually start nodding from one side to the other. Once your muscles feel less tense, slowly turn your head completely towards the left, and then completely towards your right. This might hurt a bit, so take it slow. Do at least 20 repetitions. Do this exercise every few hours, and you’ll find the stiffness in your neck ease away.
Do this at least 5 days a week. Renato Caliari, a lifestyle blogger, wrote about how exercises helped minimize his neck pain. He said, “In the last years, I’ve been doing high-intensity training. I believe it’s safe and enough to keep my muscles strong and healthy without spending hours on unnecessary and risky exercises (i).”
2. Yoga
Stress can induce muscle tension. Following traditional relaxation techniques, such as yoga, can help your body relax and relieve the tension around the neck and shoulders (3). A yoga mat Here are a few yoga poses known to relieve neck pain:
Bharadvajasana – This is also called the Twist Pose. It can relieve the tension in the neck and shoulder muscles and alleviate pain. Marjariasana – This is also known as the Cat Pose. It can help in stretching out your spine and back muscles to relieve neck pain. It might also help improve fibromyalgia and relieve fatigue as well. Uttana Shishosana – This pose will extend your spine and also increase blood flow to the neck and head. It might also relieve herniated disc pain as well. Balasana – This is also called the Child’s Pose. It is a simple asana to stretch the neck and back gently. Use this asana as a resting pose between the other poses. Savasana – This relaxation pose can calm the mind and body and relieve stress.
5-7 days a week. According to a study, around 33% of individuals among 81,671,436 participants reported experiencing low back and neck pain. Among them, a higher number of people used various meditation techniques such as mantra, spirituality, mindfulness, guided imagery, and progressive relaxation as compared to those who did not report pain. Spiritual meditation was the most popular method, with around 12.6% of participants using it, closely followed by mindfulness meditation and progressive relaxation, with 6.9% and 5.4% of people practicing them, respectively. The study also found that people with low back and neck pain consulted practitioners of CIM (Complementary and Integrative Medicine) more often than those without pain.
3. Essential Oils
Peppermint oil has anti-inflammatory properties that can help to soothe sore muscles (4). Lavender oil is often used in aromatherapy to relax the mind. It can also soothe the muscles of the body. Relieving stress and anxiety can also help in easing physical tension (5). Basil oil is antispasmodici A property or drug that reduces the frequency of muscle spasms, especially those that affect smooth muscles like that in the gut wall. and analgesici A drug type that cures pain without altering sensory perception, blocking nerve impulse transmission, or interfering with consciousness. . It is also useful in reducing stress and can be used to reduce neck pain (6).
A few drops of peppermint oil A few drops of lavender oil A few drops of basil oil 1 teaspoon of olive oil
Apply this twice a day. It might leave a tingling sensation, but it will help in relieving the pains, such as headache, shoulder pain, back pain and even muscle strain.
4. Acupuncture
Acupuncture is a method in which tiny needles are inserted in specific and strategic points of the skin. It has been widely used to treat any kind of pain, and studies recommend acupuncture as an alternative to traditional medicine for short-term relief from neck pains, such as whiplash (7). Book a session with an acupuncture practitioner nearby. Consult a certified therapist to treat your neck pain through acupuncture. One or two sessions a week for a few months.
5. Apple Cider Vinegar
Apple cider vinegar is an excellent home remedy for neck pain and stiffness. The antioxidants and anti-inflammatory agents present in apple cider vinegar can relieve the stress in the neck muscles and reduce the pain (8).
Apple cider vinegar A paper napkin or tissue
Repeat this twice a day until you get relief from neck pain, radiculopathy, or a pinched nerve in the neck.
6. Massage Therapy
A massage can heal any pain or numbness in the body and help you sleep better. Gently massage or rub the aching area to stimulate blood flow and ease the build-up of tension and cramp in muscles (9). Olive, mustard, or coconut oil Repeat this every morning to relieve pain from a stiff neck. You can also massage your neck once again during the day. If your baby is suffering from torticollis, you can massage their neck gently to reduce stiffness.
7. Ice Pack
Ice helps to reduce inflammation in your muscles after vigorous activity. Applying an ice pack enhances subcutaneous vasodilationi The phenomenon of widening blood vessels that increases blood flow to parts of the body deprived of oxygen and/or nutrients. , which enables the flow of cooled blood back to the sore muscles in the neck (10).
Ice cubes A small, thick towel Alternatively, you could use an ice pack
Repeat the ice application three to four times a day.
8. Vitamin Supplements
If you experience frequent neck pain, you must supplement your diet with vitamins. When your body is deficient in vitamin D, it tends to develop chronic pain in different areas, especially around the joints (11). Vitamin B complex is a natural analgesic. It reduces pain and inflammation of both neuropathic and musculoskeletal origin (12). Vitamin C is an antinociceptive agent, which means that it increases the threshold of throbbing pain. It contains antioxidants that increase this threshold by mitigating the pain (13). Vitamin supplements As prescribed by the doctor.
9. Epsom Salt
Epsom salt, also known as magnesium sulfate, is known to possess analgesic properties (14). This could help eliminate the pain associated with neck disorders, such as cervical spondylosis. It might also relieve your throbbing arthritis pain.
1-2 cups Epsom salt Warm water A bathtub
Soak in the Epsom salt water twice a day.
10. Neck Collar
A neck collar supports the neck in bearing the weight of the head when it is healing from the pain. In case of injury, the collar will also keep the bones in your neck in line while they are healing (15). A neck collar or brace Use the collar as and when required to relieve neck pain.
11. Heating Pad
A heating pad can help alleviate neck pain by promoting relaxation and improving blood circulation in the affected area (16), (17). These pads come in electric, microwavable, and disposable options. Typically, using a heating pad for 5-20 minutes at a time may provide relief. You Will Need
Electric heating pad
What You Have To Do How Often You Should Do This Repeat this twice a day to relieve neck ache. If you are prone to neck pain, it is important that you take an adequate number of breaks throughout the day. Moving around and paying attention to your posture play a vital role in preventing as well as relieving neck pain. Avoid junk food and consume healthy foods as obesity strains the muscles in the body, including the neck muscles (18). Here are a few tips that could help you prevent the onset of neck pain.
Prevention Tips
Is heat or ice better for neck pain? In the following infographic, we discuss a few important ways you can prevent neck pain. Check them out.Illustration: StyleCraze Design Team Both are good for neck pain. It is advised to use an ice pack for the first 48 hours to reduce swelling and use heat to loosen your muscles. However, do not keep it for more than 20 minutes. Do hot showers help neck pain? Yes, it may help relax stiff muscles. Why does my neck hurt on one side? There can be many reasons for neck pain on one side. The most common reasons include poor posture, bad sleeping position, or stress on the muscles. More serious reasons can be pinched nerves, injury, or diseases like meningitis. What are the red flags for neck pain? While neck pain is usually not a serious concern, in some cases it can be a sign of serious medical issues. Some red flags or indications include severe pain, loss of bladder control, weakness, or fever. What helps neck pain at the base of the skull? Some remedies that can help neck pain at the base of the skull are stretching, massage, heat or cold therapy, or physical therapy. What does a chiropractor do for neck pain? Some techniques that a chiropractor may use for neck pain are exercise, soft tissue therapy, and spinal manipulation. Are there any medical conditions that can cause neck pain? Some medical conditions that may cause neck pain include cervical disc herniation, meningitis, rheumatoid arthritis, osteoarthritis, whiplash, or tumors.
Illustration: Home Remedies For Neck Pain | Causes & Prevention Tips
