Neck pains, especially chronic neck pains can be debilitating and frustrating to deal with. For some individuals, even the common treatments such as medications, ice or heating pads, etc, may not work. Even though finding the best cure for neck pains can be challenging, it is important not to give up on trying to find ways to manage your neck pain. Here, we would like to help you with some lesser-known top 9 tips to manage neck pain or Cervical Spondylosis treatment you can consider.
Read: Get To Know The Causes Of Cervical Spondylosis.
Top 9 Tips to Manage Neck Pain
1. Try a water pillow.
Chronic neck pains can often interfere with the sleep of an individual and sometimes even become worse on waking up in the morning. Though no one particular pillow can suit everyone, users of water pillows have found it quite effective in the management of neck pain. The firmness of the water pillow can be adjusted by increasing or decreasing the amount of water inside the pillow. If traditional neck pillows aren't giving you any solace, give water pillow a try.
2. Use a neck-supporting chair.
Your spine is put under extra stress when you hunch forward with a forward head posture. A good posture throughout the day can be very beneficial in keeping your head naturally balanced on the cervical spine and reducing pain. Employing an office chair with a suitable headrest during your work/ study periods can help keep your cervical spine in a neutral position. Whenever you can, use the headrest on your recliner in your car.
3. Visit a physical therapist.
Physical therapy for neck pain or Cervical Spondylosis has proved to contribute to some amazing results. Some of the benefits you can receive by seeking the help of a physical therapist can be understanding how to reduce the risk of injury, identification of poor posture or habits that may be contributing to pain and stiffness, usage of targeted exercises for the strengthening of week areas of the neck, and more. Always talk with your general practitioner to see if your chronic neck can be better managed with physical therapy. You can better support your cervical spine and also reduce pain by improving your neck’s strength and flexibility.
4. Do swimming.
For those individuals with neck or back pain, swimming is a great low-impact exercise. Buoyancy is added when you be in the water allowing for less stress on your spine. Depending on your neck pain cause, always consult with your physical therapist or doctor to get recommendations regarding the type of swim strokes you can use, avoid or modify.
Sometimes, swimming can be very strenuous for the neck for some. In such situations, water therapy which is a gentle exercise done in a warm swimming pool can be a great alternative.
5. Consider gua sha.
Gua sha is a Chinese Traditional Medicine technique that involves the usage of spoons to apply shirt strokes down the skin of the painful area. Gua sha can apply to any area of the body where the blood circulation is stagnant and also there is blocking energy (called ‘qi’). Many individuals have claimed to have found relief for their neck pains by the employment of gua sha. Gua sha is generally considered safe if it is performed by a trained professional who sterile pieces of equipment. Gua sha should not be done on damaged on thinning skin.
6. Consider cognitive behavioral therapy.
The pain and frustration of living with chronic pain can mentally wear down an individual. With the help of a cognitive-behavioral therapist, you may be able to find better ways to deal with your challenges. With a better coping mechanism and attitude, you may be able to better follow the treatment plan for your neck pain.
7. Make time for mindful meditation.
One of the 9 tips to manage neck pain is mindful meditation. Meditation can help you greatly relax your mind and also increase the focus of your mind by helping ease stress and also allowing for new perspectives to be formed in your mind. Some examples of mindful meditation include guided imagery or controlled breathing exercises, such as envisioning the pain moving away from your neck to your arm to eventually floating away from your fingers. You can take the help of free apps and videos to help you get started with mindful meditation. Though highly beneficial, mindful meditation may not be everyone’s cup of tea.
Read: Spondylosis and Neck Pain: Natural Home Remedies and Ayurvedic Treatment.
8. Keep a journal.
Some research suggests that regularly expressing your emotions, through a medium like a private journal can be highly beneficial in improving thinking and also reducing stress. Even making audio recordings in place of writing can also be beneficial. In the longer run, keeping a journal of your daily happenings and thoughts may help you identify your possible triggers that could be worsening your pain such as certain foods or activities.
9. Be careful of phone or tablet usage.
One of the worst things that might be aggravating your neck would be the cradling of your phoning while talking, which puts immense stress on your cervical spine. Bending the head forward to read or look into a phone or tablet for hours a day can also contribute to painful neck strains or text neck. Use the following tips to avoid neck pain: using a hands-free headset to make calls, holding the phone up higher to decrease the angle at which you're holding your neck while browsing or texting, taking frequent breaks to stretch your neck from time to time.
