Proven Strategies To Better Manage Neck Pain

If you’re experiencing neck pain, you know how annoying it can be. It’s destructive, drains your energy, and can be particularly problematic if you have a desk job. Usually, neck pain stems from mechanical issues that respond to targeted therapy, although there can be other medical problems involved. 

In this post, we take a look at some proven strategies to better manage your neck pain so you can get on with your life.

Improve your alignment

One of the best ways to resolve neck pain is to improve your mechanical alignment. Many people today have forward head posture, which can take its toll on your neck because the head weighs between 10 and 12 lb when balanced over the spine. Every inch that your head is pushed forward increases the amount of stress on the neck, leading to a neck-forward position that can harm the muscles at the back of the head.

The best way to deal with this problem is to raise your computer monitor so that your eyes naturally hit the top third of the screen. If you’re using your phone, don’t look down at it. Instead, bring the device up to eye level. Every 30 minutes, set a timer to change your position:

1. Stand up.
2. Roll your shoulders back.
3. Try to make your neck as straight as possible.

You can also perform chin tucks by pulling your head straight back as if making a subtle double chin to realign your cervical spine.

Implement controlled movements

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Another option is to implement various control movements when your neck hurts. These aren’t necessarily going to stop the pain, but they can help with stiffness. Stiffness that makes it worse. Try to achieve a range of motion in your neck movements if possible.

• Slowly turn your head to the right until you feel the stretch, then hold it for 2 seconds. Turn it to the left and hold for another 2 seconds. Repeat this 10 times. This gives you more lateral flexibility and mobility while increasing blood flow.
• Another option is to activate your deep neck flexors. These exercises strengthen the deep supporting muscles at the front of the neck.
• Live flat on your back without a pillow, then gently tuck your chin toward your throat. You’ll notice that this uses quite a lot of muscular energy.
• Hold your chin up against your neck for 5 seconds, then release. Repeat this a few times.

Speak to a professional

If these strategies don’t work, it may be worth approaching a head and neck surgeon. Sometimes your neck pain issues aren’t just mechanical but linked to an underlying medical condition that hasn’t yet been identified.

You can also go to doctors and get them to recommend therapies. For example, they might recommend ice for acute pain in the first 48 to 72 hours. Ice reduces inflammation and prevents flare-ups. You can also use heat for chronic stiffness. Applying heat (a heating pad) to your neck or taking a warm shower for 10 to 15 minutes dilates blood vessels and increases oxygen supply to the affected area.