The Benefits of Visiting a Chiropractor Regularly

Small Ways You Can Reduce Your Own Neck Pain

by Chloe Dean

Neck pain can have any number of causes. Poor posture, awkward sleeping positions and stress are all very common reasons that people get neck pain. Knowing how to fix neck pain for yourself can improve your overall quality of life. 

Use a Homemade Ice Compress

Ice can help reduce inflammation if you have a neck injury. To make your own ice compress, dampen a towel, wring it out, and place it in your freezer just long enough to get stiff and cold (about a quarter of an hour). Remove the ice compress and place it on the back of the neck as needed. 

Make an Aromatherapy Heat Compress

Put warm water in a bowl and then mix a few drops of essential oils of your choosing into the water. Fold the washcloth and soak it in the water, then wring it out and use it over the back of the neck at the end of the day. This heat compress can relieve tension and muscle ache. 

Support Your Spine During Sleep

Sleeping on your back will help keep your spine in its most natural position. If you want to sleep on your side, choose a shaped pillow that will rise up under your neck to support your spine. 

Improve Your Workstation

Keep your spine in a neutral position throughout the day. Raise your monitor up to eye-level, so your head is never looking down on the screen. Raise or lower your chair so that your thighs are kept at a perfect 90 degree angle to your calves when sitting. If your feet won't sit flat on the floor, use a supportive foot rest to keep your feet flat while you sit. 

Do Relaxation Exercises

Stress is a common cause of neck pain, because stress can cause the muscles to become tense and strained throughout the day. Once or twice per day, or whenever you feel stress, try this exercise:

  1. Lay down on your back on the ground. Put a yoga mat underneath your body to avoid discomfort.
  2. Stare at the ceiling and put your hand on your stomach.
  3. Breathe in slowly and deeply through your nose. 
  4. Let the air out slowly through your mouth. Do this several times, until you feel the muscles in your body and face relaxing.  

For more ideas about ways that you can reduce your neck pain, speak with an experienced chiropractor. He or she can show you exercises that you can do in your home and suggest lifestyle changes that can help you reduce neck pain.