an introduction
The human neck is one of the most stressed parts of the body. This neck consists of seven bone vertebrae that support the head, which weighs more than 5 kg, and because the neck is always in a continuous movement, some movements can cause neck injury, and may result in severe or moderate pain affect our daily work, and sometimes You feel that your neck pain has improved and you no longer have a problem, but what if the pain continues with you? How can you treat this ?, which we will address in this article by God. When a contraction of the neck muscles occurs, because you suffer from physical stress or stress, which reduces blood to the muscles completely, so you feel pain , So the best way to get rid of these pains is to relieve the physical or psychological effort, as well as the treatment of the muscles, and there are some home remedies health to be praised, to get rid of neck pain and muscle tension, and also you can learn important methods to prevent this occurrence of muscle contraction from the ground.
Neck problems
- The twisted neck: Many people wake up in the morning to find that their necks have berry on one side and feel firm in that side, because the neck has taken an unhealthy position, and the pain can continue with you in this case from two to three days, If you do not improve within a week, it is best to consult a specialist.
- Bone problems: The person may suffer from a rupture of the bones of the neck, called cervical vertebrate, and often occurs in the elderly, and does not appear wider for this disease, in this case should see a private doctor, and neck pain caused by nerve pressure neck , It may occur as a result of your neck has taken an inappropriate position, and you can remedy this situation if you follow the methods of treatment mentioned in the top of the article.
Ways to treat neck pain at home
Snow is psychedelic
- Snow gently anesthetizes neck pain and reduces muscle inflammation. In a plastic bag, we put a quantity of thin, mashed ice in a small piece of cloth and put it on the pain area for at least 15 minutes.
Hot compresses around the neck
- Where the heat increases the blood flow and reduces muscle spasm and stiffness, we use a piece of cloth or towel wet with warm water, and can use a bottle of warm water, but be careful to keep this towel or bottle for a long time, because the presence of heat for a long time Increases pain.
Sleep on a low pillow
The non-thick pillow should be placed on a low pillow, and avoid sleeping on two pillows, because this leads to abnormal neck bend, and lie down for some time, and this method is simple and useful to get rid of neck pain and remove muscle spasm and contraction, Lying for a while and avoiding the hard cushion so that neck pain does not increase. Poor posture during the day or during sleep increases the neck pain and aggravation, which can cause most neck pain, be aware of that, and choose a comfortable position that does not cause you pain.
Avoid stress
- Stress increases muscle tension, so it is advisable to stay away from what may cause stress and tension as much as possible, do not think about it and be comfortable, and you practice relaxation exercises, the most important of these exercises: a gradual relaxation exercise, and deep breathing exercise.
Simple exercises
- We gently tighten the neck muscles, then tilt the head up and down and side to side, and move the neck carefully from left to right, three times in a row. These simple exercises, which you should apply with caution, strengthen neck muscles, Move it.
- Massage neck: Because the massage of the neck will reduce muscle contraction, and provide temporary rest, and helps to sleep comfortably, and take a hot bath to relax the muscles of the neck, we use oil from massage oils, and then do the neck and shoulders with the hands, Apply mild pressure during massage and circular movements.
- Exercise on neck straightening: One of the most important functions of the neck is that it adjusts the balance between the head and the spine, where when the back bend forward, bend the neck to the back, to create a balance between the parts of the body, and exercise balance exercises, where we stand back to be attached to the wall , Buttocks, shoulders and back of the head towards the wall, then move away from the wall by one step, and then back to the place where we made it, and we repeat this exercise more than 10 times a day.
- The gradual relaxation exercise: Before that we search for a free and quiet place, then lie down and close our eyes, and then tighten the neck muscles and then leave them on consecutive times, and better follow these steps with the rest of the other parts of the body.
- Deep breathing exercise: We take care to sit in a relaxed position, we take deep breath slowly, to make sure that the breath comes out of the depth of the abdomen we put our hands on the stomach, and then take care to remove the breath slowly, and we repeat these steps several times.
- Exercises for the neck: Doing these exercises work to relieve the pain of the neck, by preparing a towel wet with warm water before we do this exercise, then we exercise, making circular movements of the neck and in all directions, and over the wide, and do this exercise five times per Session, where three sessions are required per day.
Office work and neck preservation
- When we do desktop or computer work, we do a lot of bends, turns, etc., causing the neck to contract and damage, so we should be careful to do this without bending the head down, or turning the head in any direction, and we can change From the height of the seat, as well as the computer screen, and make it within sight permanently.
Tips and Advice
- You should be careful to sleep straight, with your hands stretched out on the sides.
- Use a small, non-thick pillow to sleep or rest on.
- When you have to do continuous work, you should take a break.
- Make sure you sit down moderately when reading or working in the office, and using the computer.
- It is preferable to use neck collar if you suffer from cervical spondylosis not in all cases, but in the things that require it, while traveling, for example.
- Be sure to keep your neck exercises relaxed, and keep away from stress and anxiety.
- If you suffer from neck stiffness or cervical spondylosis do not put your hands under your head when you sleep.
- When you feel pain in the neck avoid carrying heavy objects, and exercise hard.
- It is best not to bathe with cold water, and avoid exposure to cold as much as possible.