Causes Of Neck Pain
You may develop neck pain due to bad sleeping postures, tension and/or stress, long hours of leaning, lying on an excessively soft mattress, or bad body posture. Muscle tension and injury on the neck are the most common causes of neck pain (1). It is important to diagnose and counteract the problem at the onset to prevent it from becoming worse. The best way to heal neck pain is through chiropractic care. These natural home remedies may also help to ease the pain.
How To Relieve Neck Pain
1. Exercises
Strengthening exercises rely on adding load on your muscles progressively, making them stronger and more flexible. Exercise can help in relieving neck pain and make the neck flexible and strong, apart from reducing stiffness (2). Preset exercise routine Performing a simple set of exercises could ease neck pain:
Nod your head forward and backward for some time, and then gradually start nodding from one side to the other. Once your muscles feel less tense, slowly turn your head completely towards the left, and then completely towards your right. This might hurt a bit, so take it slow. Do at least 20 repetitions. Do this exercise every few hours, and you’ll find the stiffness in your neck ease away.
Do this at least 5 days a week.
2. Yoga
Stress can induce muscle tension. Following traditional relaxation techniques, such as yoga, can help your body relax and relieve the tension around the neck and shoulders (3). A yoga mat Here are a few yoga poses known to relieve neck pain:
Bharadvajasana – This is also called the Twist Pose. It can relieve the tension in the neck and shoulder muscles and alleviate pain. Marjariasana – This is also known as the Cat Pose. It can help in stretching out your spine and back muscles to relieve neck pain. Uttana Shishosana – This pose will extend your spine and also increase blood flow to the neck and head. Balasana – This is also called the Child’s Pose. It is a simple asana to stretch the neck and back gently. Use this asana as a resting pose between the other poses. Savasana – This relaxation pose can calm the mind and body and relieve stress.
5-7 days a week.
3. Essential Oils
Peppermint oil has anti-inflammatory properties that can help to soothe sore muscles (4). Lavender oil is often used in aromatherapy to relax the mind. It can also soothe the muscles of the body. Relieving stress and anxiety can also help in easing physical tension (5). Basil oil is antispasmodic and analgesic. It is also useful in reducing stress and can be used to reduce neck pain (6).
A few drops of peppermint oil A few drops of lavender oil A few drops of basil oil 1 teaspoon of olive oil
Apply this twice a day.
4. Acupuncture
Acupuncture is a method in which tiny needles are inserted in specific and strategic points of the skin. It has been widely used to treat any kind of pain, and studies recommend acupuncture as an alternative to traditional medicine for short-term relief from neck pain (7). Book a session with an acupuncture practitioner nearby. Consult a certified therapist to treat your neck pain through acupuncture. One or two sessions a week for a few months.
5. Apple Cider Vinegar
Apple cider vinegar is an excellent home remedy for neck pain and stiffness. The antioxidants and anti-inflammatory agents present in apple cider vinegar can relieve the stress in the neck muscles and reduce the pain (8).
Apple cider vinegar A paper napkin or tissue
Repeat this twice a day until you get relief from neck pain.
6. Massage Therapy
A massage can heal any pain in the body and help you sleep better. Gently massage or rub the aching area to stimulate blood flow and ease the build-up of tension in muscles (9). Olive, mustard, or coconut oil Repeat this every morning. You can also massage your neck once again during the day.
7. Ice Pack
Ice helps to reduce inflammation in your muscles after vigorous activity. Applying an ice pack enhances subcutaneous vasodilation, which enables the flow of cooled blood back to the sore muscles in the neck (10).
Ice cubes A small, thick towel Alternatively, you could use an ice pack
Repeat the ice application three to four times a day.
8. Vitamin Supplements
If you experience frequent neck pain, you must supplement your diet with vitamins. When your body is deficient in vitamin D, it tends to develop chronic pain in different areas, especially around the joints (11). Vitamin B complex is a natural analgesic. It reduces pain and inflammation of both neuropathic and musculoskeletal origin (12). Vitamin C is an antinociceptive agent, which means that it increases the threshold of pain. It contains antioxidants that increase this threshold by mitigating the pain(13). Vitamin supplements As prescribed by the doctor.
9. Epsom Salt
Epsom salt, also known as magnesium sulfate, is known to possess analgesic properties (14). This could help eliminate the pain associated with neck disorders.
1-2 cups Epsom salt Warm water A bathtub
Soak in the Epsom salt water twice a day.
10. Neck Collar
A neck collar supports the neck in bearing the weight of the head when it is healing from the pain. In case of injury, the collar will also keep the bones in your neck in line while they are healing (15). A neck collar or brace Use the collar as and when required to relieve neck pain. If you are prone to neck pain, it is important that you take an adequate number of breaks throughout the day. Moving around and paying attention to your posture play a vital role in preventing as well as relieving neck pain. Avoid junk food and consume healthy foods as obesity strains the muscles in the body, including the neck muscles (16). Here are a few tips that could help you prevent the onset of neck pain.
Prevention Tips
Is heat or ice better for neck pain? In the following infographic, we discuss a few important ways you can prevent neck pain. Check them out. Both are good for neck pain. It is advised to use an ice pack for the first 48 hours to reduce swelling and use heat to loosen your muscles. However, do not keep it for more than 20 minutes. Do hot showers help neck pain? Yes, it may help relax stiff muscles.
