Neck Pain Treatment: Mistakes that you should stop making to avoid neck pain
COVID 19 has seriously taken a toll on our health. Be it fear of cold, hair fall or even neck pain, they all have come along with the Pandemic. The hectic lifestyle not only exhausts our minds but also our bodies. Moreover, our postural mistakes aggravate the impacts. Over time, poor postures degenerate the muscles and create a very bad impact on our bodies. All this could lead to neck pain or injury. In this article, we will discuss neck pain treatment. Here is how you can treat it naturally.
Incorrect postures, extended head holding in one position, routine head and neck forward posture can lead to muscle injury causing neck pain. Nowadays, everyone is glued to their smartphones and tablets. Currently, most people spend a maximum amount of time on their laptops or desktop. This brings a lot of strain to their neck and increases pressure.
“Neck is a very sensitive part of the body and any type of neck injury or pain may also lead to several serious complications. Physiotherapy can also cure such pains where medicines fail to make any difference” – Physique, Expert and renowned Physiotherapist Dr. Sadiya Vanjara
So, what do we need to do to prevent this pressure? Let us find out here.
1. Avoid postural mistakes
Here are some common mistakes you show know to avoid
Most people are accustomed to looking down while working. As a result, the neck gets strained. Instead, adjust the screen or hold the screen at eye level. Also, while sitting or working, you should correct your posture intentionally with proper awareness.
Sitting or standing in a slouch position
Most of the people sit or stand in a slouch position and thereby increase the pressure on the neck. They should be more aware and correct the position. Learn to stand and sit erect. Preferably, your chin is parallel to the ground.
You can occasionally arch yourself backwards to release your pressure. While sitting or lying down on the sofa, see that your upper body is always straight. Take a pillow in such a way.
Check your pillow
Avoid using a pillow that is too thin or too thick. Often people do not use a pillow. This practice should be avoided. Use a soft pillow up to your shoulders when you are lying down straight.
Whenever you are having a shower in a standing position, avoid extending your neck for a longer time. Avoid looking down too. Instead, bathe with the shower head in your hands. This will prevent you from bending forward or looking down.
2. Cold and hot compress therapy
Apply an ice pack on your neck to minimize the swelling and pain. It will relax the muscles and promote good blood circulation.
Application of ice or heat therapy can be around 10-15 minutes with a gap of a few hours to allow the skin to settle down.
3. Asanas for neck pain
Yoga can help to renew your body and mind. To get rid of these painful conditions, yoga asana and pranayama can also be helpful.
Some recommended Asanas for neck-pain:
- Sukshma Vyayama
- Supta Vakrasana
- Yoga Mudra
4. Pranayama for nervous system
Pranayama is an effective technique to calm the nervous system and overcome the pain. Practice Yogendra pranayama to improve oxygenation and blood circulation.
5. Choosing the right food
Right diet plays an important role in preventing & causing discomfort and pain. Avoid acidic food like coffee, oranges, cola. Also, alcohol, fried & processed food, high-sugar content food, refined flour. All these foods can aggravate the inflammation and cause pain. Preferably people should take food with low calories and high in fibre, vitamins, and minerals. Food like green leafy veggies, walnuts, ginger-garlic beans, and berries.
6. Meditation for mind and body
The rigidity of our mind leads to the rigidity of our body. Stress, anxiety, and depression are the leading cause of pain in the cervical regions. Savasana and Nishpanda Bhava would help to relax and rejuvenate the entire nervous system. It indirectly helps to manage the stiffness of the neck. If you are having extreme neck pain then this meditation can help you to relax.