During the back-to-school season, kids may have neck discomfort due to more time spent reading and using computers, as well as from elevated stress levels.
Neck discomfort is a frequent issue with a wide range of potential reasons. Neck discomfort can be brought on by various factors, including poor posture, slouching over a computer, arthritis, whiplash, and muscular tension from everyday activities like reading in bed or teeth grinding. In addition, pain may be the initial sign of strained and worn-out neck muscles.
Fortunately, there are several things you can do to assist. One approach is self-treatment, and it is frequently used most effectively in conjunction with manual therapy. Here are three self-treatment methods for neck pain relief that a chiropractor could recommend you try at home:
1) Stretch:
A few specific muscles are frequently linked to upper back and neck discomfort. Here are a few stretches you may perform throughout the day to aid with pain relief.
Stretch #1:
Bring your left ear to your left shoulder while sitting or standing with a relaxed posture. Your neck should feel stretched on the right side. Repeat the stretch on the other side for three repetitions each side and hold it for 10 seconds.
Stretch #2:
Align your right eye with the outside of your left knee while sitting or standing with a relaxed posture. Keep your shoulders down and lean your head as far forward as you can. To extend yourself farther, place your left hand on your head. Your upper back’s right side should feel stretched out during this stretch. Repeat the stretch on the other side for three repetitions each side and hold it for 10 seconds.
2) Build muscle:
Chin tucks are a quick workout you may perform at home to relieve neck pain. The deep neck muscles are strengthened via chin tucks. You may carry out this workout while standing or while lying down. If you’re standing, make sure your posture is neutral, then intentionally draw your chin back to imitate the appearance of a double chin. If you’re lying down, softly press your head’s back into the cushion to give yourself a double chin. Hold each variant for 10 seconds, then switch it up three times.
The most crucial tip is to stay moving!
Avoid remaining stationary for an extended period, whether standing or sitting. If you spend most of the day sitting down, stand up and take breaks to go for walks. If your employment requires lengthy standing, make an effort to take breaks for sitting and walking during the day. The key is motion!
Neck discomfort occasionally signals a severe condition. If your neck discomfort is accompanied by a severe headache, a shooting pain in your shoulder or arm, numbness or a lack of strength in your arms or hands, difficulty speaking, swallowing, walking, impaired vision, or a loss of balance, seek emergency medical assistance and inform your chiropractor.
When ought I to think about chiropractic care?
Make an appointment with a chiropractor for an evaluation if you feel neck discomfort. Your chiropractor will suggest a treatment plan tailored to your needs, including spinal adjustments, joint mobilisation, muscle release methods, muscle stimulation, therapeutic exercises, and lifestyle suggestions. Most patients react favourably to therapy and resume their normal routines more quickly than by simply waiting it out.