Do you suffer from neck pain or upper back pain?
Are you ready to find lasting relief?
In this short story, I will give you 7 solutions to help make your neck pain-free.
For over forty years I had a very successful “celebrity” Park Avenue practice in NYC as an exercise coach and licensed massage therapist (Zsa Zsa and Eva Gabor were my landlords).
One of the most common pain management problems I had to deal with was upper body/neck pain. Initially, the majority of my clients, (whether rich or poor) had the type of pain that people might develop from working from home. Later-on the problems arose from them working long-hours on their laptops.
With neck-pain of this type, the most effective solution involves three elements:
1. Stretching certain muscles.
2. Strengthening certain muscles.
3. Promoting and maintaining good posture.
Isolating the Cause of Neck Pain
Neck pain is sometimes related to some underlying condition. If the pain does not lighten up in a few days consider seeing an exercise therapist, massage, therapist, Chiropractor, physical therapist, or the type of physician skilled at dealing with this type of problem.
Most Neck Pain is Caused by:
1. Generally poor posture,
2. Specifically poor sleeping posture,
3. Specifically poor sitting posture. This is often related to a poor ergonomically designed chair,
4. Gritting your teeth,
5. Injury or trauma around the neck,
6. Prolonged activities that force you to crane your neck,
7. Wearing heavy necklaces, carrying heavy shoulder bags, and if you are an aficionado of certain elements of hip-hop culture, wearing your pants hanging from your knees.
The first thing you need to do when you experience neck pain is to be patient and rest. Your neck cervical spine (neck) is a complex collection of blood vessels, muscles, bones, joints, ligaments, and nerves and there is no easy way of knowing which of these is the source of the problem.
Acute pain: Here the way to go is to apply cold therapy (even ice). The application of cold therapy is an effective treatment for most recent neck pain and musculoskeletal injuries.
Chronic pain: If your neck pain feels more stiff and achy instead of inflamed and painful and has lasted for a few months or longer (become chronic), then avoid cold therapy and apply moist heat.
Here are 7 self-care steps that may be helpful in some less-serious cases:
1. Hold a hot water bottle, heat pack, or ice around your neck, based on whether the pain is acute or chronic.
2. Use a low firm pillow at night instead of too many pillows.
3. Check your posture with a somatic therapist, movement educator, or a fitness trainer who understands the physiology of posture.
4. Avoid driving or other activities that may force you to strain your neck.
5. Get an ergonomically appropriate chair for your work area, and stand up every twenty-minutes and move around.
6. With short-term pain, if necessary consider taking over-the-counter non-steroidal anti-inflammatories. (NSAIDs). My favorite is aspirin but if for some reason you are not permitted to use aspirin you can take ibuprofen or naproxen. I don’t like using pain-killers so I took a course on self-hypnosis for reducing acute pain and it usually works great to bring me relief.
7. Practice slow neck stretching exercises. Never force the stretch. Try the simple neck stretching exercise — Neck rotations, described below.
· Do slow neck rotations (You can sit or stand while doing this). Do 5 to 10 neck rotations per side. Use slow, steady motions and avoid jerking your neck.
· Remember to breathe as you stretch. Inhale as you move into the stretch, and exhale as you stretch.
· Face forward with your head in a neutral position, then, slowly turn it to the left as far as you comfortably can. Hold the stretch for 10 to 30 seconds, slowly turn your head to the right as far as you can, and hold for 10 to 30 seconds.
Follow the simple 7 tips I have presented and you will be fine, however, see a doctor if you notice:
· Severe pain that interferes with important daily activities
· Pain accompanied by, stiffness, numbness, and tingling in the arms and legs
· Traumatic injury
About the author: Aside from my other passions I have been a wellness coach for over fifty years and have published over twenty books on the subject.
If you have a story idea or a problem that needs solving, let me know at LewisCoaches@gmail.com. I’m always on the lookout for ideas and solutions I can explore to create motivating, inspiring, and content-rich stories.
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