7 Tips To Reduce Neck Pain

Neck pain is one of the most common complaints people have from their everyday life. A consistent and nagging pain on your neck can ruin your entire day. It can disrupt your daily schedule and make you irritable. Neck pain can be due to a simple cause like improper posture or a stiff pillow or due to more complicated ones like injury or bone disorders.

Why you have neck pain ?

Neck pain can be due to several reasons like: 
• Poor posture while sleeping or sitting
• Sitting at a desk for a long time without changing position
• Wrong kind of pillow
• Sudden jerk while exercising
• Injury
• Various bone disorders

Tips to get relief from neck pain

1. Maintaining correct posture: Incorrect posture contributes to neck pain. It is essential to maintain the right posture while sitting, standing, sleeping or walking. Keep your head and neck straight. When working on the computer, keep the monitor at your eye level and the mouse at a low level so that you don’t have to continually reach for it. Take 10 minutes break for every hour of work. Use the break to stretch your neck muscles.

2. Use the right pillow: This factor, although very common is often ignored. A bad pillow can give you a stiff neck when you wake up in the morning. Neck pain is especially common if the neck and spine are not properly supported while sleeping. Use a single pillow rather than piling up two or more. If you sleep on your side, then prop up your knee using a separate pillow. 

3. Roll your neck: Lower your chin to the level of your chest and roll your neck in a circular motion. Repeat this for five times, and then start again in the opposite direction. It reduces stiffness and improves flexibility.

4. Be easy on yourself: Go easy on your everyday schedule till you recover from your pain. Do not lift heavy weights or engage in strenuous activities.

5. Exercise: Keeping your neck completely still might cause stiffness. Therefore, exercise can help reduce pain to some extent. Thirty minutes of walking or light aerobic exercises would improve blood flow and keep the neck muscles fit. You can also follow a regimen of stretching and strengthening exercises.

6. Use Hot and Cold therapy: Apply hot and cold compress on the affected area, alternately. Heat therapy increases blood circulation to the affected muscles while cold pack will help control the feeling of pain.  No matter which one you are applying; do not keep it for more than 20 minutes at a stretch.

7. Massage: Massage gently on the affected area to boost blood circulation and relieve pain. However, if it’s an injured area then do not massage.

Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Zilaxo Advanced Pain Solution, through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy aims to eradicate problems like joint pain, inflammation, swelling, muscle spasm and stiffness. The protocol is at once scientific, effective and safe, with no known side effect. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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