Techniques to Ease Neck Pain On Your Own
Neck pain is commonly experienced – this could be due to simple reasons such as poor sleeping positions or overusing mobile devices. In most cases, that nagging persistent neck pain can be uncomfortable and painful – but not everyone is able to seek physiotherapy in Singapore as a treatment immediately.
In such cases, are the available options to relieve neck pain? Do you just rest and let it go away on its own? Do you take over-the-counter pain medications to help ease the pain? Or do you go to the doctor right away?
Below, you’ll find ways that can help you ease neck pain on your own, as well as tips on when you should see a neck pain specialist in Singapore.
1. Try to use your smartphone sparingly
While looking down at your smartphone may not have caused your neck pain, looking at it often can put unnecessary additional strain on your neck and further aggravate your neck pain.
This also includes cradling your phone in your neck while talking. The proper position to use mobile devices and avoid neck strains would be to hold your device at eye level. If you really have to use your phone, try to hold it at eye level or use hands-free headset to make calls.
2. Apply heat or ice
For the first 48 to 72 hours, apply an ice pack on the affected area to help with the inflammation. After that, use a heating pad. You can also take a warm shower as a substitute as well. As a reminder, make sure that you don’t fall asleep while applying an ice or heating pack on your neck. Prolonged exposure can cause skin rashes and injuries.
3. Adjust your sleeping position
The common misconception would be to get bed rest, however not moving could cause your neck to become stiff. The key is to constantly keep moving to help calm the symptoms down and reduce the inflammation in the affected area but also avoiding sudden or jerking movements.
Avoid using a pillow that’s too high or stiff as it can keep the neck flexed overnight, resulting in pain and stiffness the next day. When sleeping on your side, use a pillow under your neck to keep your spine straight. If you sleep on your back, use a flatter pillow to cushion your head and a rounded pillow to support your neck’s natural curve.
4. Get a better chair
If you are a desk-bound worker, it is likely that your neck pain was caused by poor workplace ergonomics. While maintaining good posture is certainly key to keeping neck pain under control, sitting down on an ergonomic chair with proper lumbar support and a headrest can help you maintain proper alignment of your spine without putting a conscious effort and ease neck pain, as well as prevent it from happening again in the future.
5. Drink plenty of water
Our spinal discs need a lot of fluid to maintain its ideal disc height and spinal alignment so it can do its job properly and take pressure off the spine. Because the spinal disc is made of mostly of water, it’s only natural that you try to hydrate yourself to help them keep their height. This is especially relevant if you’re experiencing neck pain. Make it a point to start drinking more water regularly. Not only can it help ease neck pain and back pain, strong daily hydration habits can bring a lot of benefits to your overall wellness.
As with other types of illnesses, it is necessary to seek for medical assistance. If you continue to have persistent neck pain, it is recommended to go for physiotherapy in Singapore and get your condition assessed by experts. You will also be recommended on the course of treatment in your recovery.