How To Get Rid Of Neck Pain In South Africa
What is Neck Pain?
Pain in the neck and shoulder that varies in intensity, and may feel achy or like an electric shock from the neck to the arm.
How To Get Rid Of Neck Pain In South Africa
1. Choose a neck-supporting chair
When you hunch forward with forward head posture, extra stress is placed on your spine. Maintaining good posture throughout the day keeps the head naturally balanced on the cervical spine and may reduce pain. A headrest can help to keep your cervical spine in a neutral position, so consider getting an office chair with one and using it.
2. Try a water pillow
A major complaint of chronic neck pain is that it can interfere with a good night’s sleep and/or worsen when you wake up in the morning. While no one pillow type is the best for everyone who has neck pain, some people have found water pillows to be particularly helpful. With a water pillow, you can adjust the firmness by increasing or reducing the amount of water inside. Specifically, more water equals a firmer pillow; less water provides a softer pillow.
3. See a physical therapist
It’s common to think of physical therapy as a treatment aimed at rehabilitation from a given injury, such as from a sports injury or a collision.
4. Give gua sha a chance
Gua sha typically involves having a trained practitioner use a spoon to apply short strokes down the skin of the painful area. Gua sha is from Chinese Traditional Medicine, and it’s applied to areas of the body where blood circulation is believed to be stagnant and blocking energy (called “qi”).
5. Get in the pool
Swimming is a great low-impact exercise for many people who have neck or back pain. Being in the water adds buoyancy, which means less stress on the spine. Depending on the cause of your neck pain, consult with your doctor or physical therapist regarding which swim strokes may need to be avoided or modified.
6. Make time for mindful meditation
Finding a quiet place to relax and focus the mind may help ease stress and bring new perspective. Some examples of mindful meditation include controlled breathing exercises or guided imagery, such as envisioning the pain moving from your neck to your arm and then eventually floating off your fingers.
7. Keep a journal
Some evidence suggests that regularly expressing emotions, such as in a private journal, may help reduce stress and improve thinking. For people who prefer not to write, making audio recordings may also be beneficial.
8. Consider cognitive behavioral therapy
Chronic neck pain can be extremely frustrating, and treatment plans may be complicated and seemingly provide little or no results. A cognitive behavioral therapist may be able to help you by teaching new ways to think about challenges. With new strategies to focus more on the positives, you might be better able to follow the treatment plan for your neck pain.
9. Be careful how you use your phone or tablet device
One way you may not even realize that you’re aggravating your neck is by cradling your phone while talking, which puts extra stress on your cervical spine. It is also common for people to bend the head forward while looking down to read a phone or tablet for hours a day, which can contribute to painful neck strains or text neck.
Frequently Asked Questions (FAQs).
What stops neck pain?
The remedies for neck and back pain also have some things in common. First, ease the early intense pain with rest, ice, and heat; then move on to gentle stretching and strengthening exercises. Later, avoid bad posture and other habits that could trigger another neck pain crisis.
How long does it take for neck pain to go away?
Acute neck pain usually goes away within about one to two weeks. In some people it comes back again in certain situations, such as after work or intensive sports. If the symptoms last longer than three months, it’s considered to be chronic neck pain.
Is heat good for stiff neck?
This improves blood circulation in the painful or stiff area. Heat therapy may increase flexibility and reduce muscle tightness by warming up muscles and other soft tissues. For chronic neck pain and stiffness, applying heat therapy can be a relatively inexpensive and convenient way to get some relief.
Is Ginger good for neck pain?
Since ginger addresses the problem of inflammation, it is a great supplement for neck and back pain in which inflammation is the primary issue. If you’re certain that that is the cause of your pain, incorporating ginger into your diet is sure to make a noticeable difference.
Can I massage a stiff neck?
Massage therapy is known to help with all sorts of back pain and stiffness. It can also help resolve these symptoms in the neck. There are many types of this therapy to choose from, but the most common that help resolve a stiff neck are Swedish and deep tissue massage.
How should I sleep with neck pain?
What is the best sleeping position for neck pain? Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head.
How do you know if neck pain is serious?
Seek medical care if your neck pain is accompanied by numbness or loss of strength in your arms or hands or if you have shooting pain into your shoulder or down your arm.
Does a hot shower help neck pain?
Hydrotherapy is another great remedy for neck pain, which can be easily done while taking a shower. The force of water reduces pain and soreness on the neck. You just have to target the area of pain with warm water first for three to four minutes.
What causes neck pain?
Neck pain can last from days to years, depending on the cause. Common causes include osteoarthritis, spinal stenosis, herniated disc, pinched nerve, mental and physical stress and strain, poor posture, tumors and other health conditions.
Why won’t my neck pain go away?
The most common causes of chronic neck pain are muscle strain and nerve compression. Depending on the symptoms you’re experiencing, it can be difficult to tell which of these is occurring. Most muscle strain comes from activities that place a lot of uneven strain on one side of your neck.
Can Covid cause neck and shoulder pain?
People have said the most common problems after being unwell with coronavirus are shoulder and back problems, but joint and muscle problems can occur in any part of the body. Some people have widespread aching that can come and go for a time as you recover.
Can neck pain heal on its own?
The good news is most neck pain is mild and will go away on its own or with simple treatment. It may be caused by a strained muscle or ligament, poor posture or repetitive stress.
Should I ice my neck?
Icing works for strains and injuries in the neck. It can help reduce swelling, inflammation, and relieve pain. Here are some tips when using ice for neck pain: Apply ice as soon as possible following the injury or strain.