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We spend lots of time in front of screens in this digital age, often slouching in our seats. Unfortunately, a bent posture for prolonged periods can cause neck pain. The tension from sitting at a desk all day contributes to stiff neck pain as our muscles become weak over time. Nerves may get compressed, adding to the pain as well.
What can we do? Working with your head in a forward position while sitting down is a part of life. However, there are different ways to relieve neck tension. Let’s check out five treatments and home remedies for neck tension relief:
1. Stretching exercises
While it’s difficult to prevent neck tension, you can do stretching exercises to minimize the pain. This type of motion will gently stretch your neck muscles, and it’s something you can do almost anywhere. Here are a few exercises:
Neck Rolls
Slowly roll your neck around, using your chin to make a circle. Take it to the limit where you feel some discomfort but not pain. Go in each direction five times.
Shoulder Rolls
With your arms straight down, roll your shoulders in a full range of motion forwards and backwards ten times each.
Side-to-Side
This can be done sitting or standing. Reach your ear to your shoulder, back and forth on both sides, holding for a few seconds. Do this ten times each.
Yes & No
This is a great stretch while keeping your head in a forward-facing position. Extend your head back as far as possible with your back straight and hold. Then bring your chin to your chest and hold. If you are in the car, you can also push your head back into the headrest and hold for 30 seconds.
These stretches and others should be repeated several times during the day to increase the range of movement in your neck.
2. Heat & Ice Treatments
Applying temperature to a stiff neck can greatly benefit, but which is better, heat or ice? The answer is both.
Ice is a great way to reduce inflammation and swelling and works well for an injury or acute pain. An ice pack can be placed on the affected area. Heat has a different effect in that it decreases tightness and improves blood circulation. A heating pad or a hot shower works well.
3. Physiotherapy Treatments
Going to a physiotherapy clinic for neck tension is very beneficial. You will get a comprehensive treatment method that may include massage, manipulation, stretching, and heat and cold therapy. A physiotherapist is highly trained in how your body functions and its natural movements.
Their goal is to correct the problems and give you practical skills and exercises to prevent further discomfort. From diagnosis to a health plan, they are there to get you back to a normal, pain-free life.
4. Massage Treatments
Tension in your neck can be relieved with regular visits to a massage therapist. They are trained to deal with all kinds of injuries and strains from repetitive movements and unnatural head positioning. This type of therapy involves manipulating the soft tissues, like muscles and tendons, under stress in your neck.
Massages will improve blood circulation and reduce stiffness and pain. A deep tissue massage concentrates on acute pain and works to resolve your neck tension.
5. Improve Posture
Your posture can either relieve stress or cause it. The goal is to have a straight back when sitting because hunching over adds tension to your neck. You also don’t want to have your computer screen so low that you must bend your head down to see it. Over the day, it strains your muscles and brings on pain as your head is shifted away from the centre of your body.
Always sit up when working at a desk and driving your car. Keep your neck straight as well. Your posture also extends into the bedroom. Try to sleep on your side because laying on your stomach means your head is twisted to the side.
While on your phone, try to hold up the phone to eye level instead of hunching over to see it. We all look at screens every day, and they are a major cause of neck tension.
6. Reduce Stress
Stress has a physical effect on our bodies, including the neck. When we tense up, the muscles in the face and neck tighten and cause pain. When we reduce our stress, that tension will ease up considerably.
There are many ways to relieve stress, and you should practice several methods. This may include yoga, meditation, exercise and even deep breathing. Having an outlet to let your emotions escape is vital to a healthy, pain-free life.
We all suffer from neck tension at different times, but you can take control. Using these five methods will give you relief and live pain-free every day.
