Neck pain often occurs when you have to keep your head in an uncomfortable position for a long time, especially when you stretch it forward and turn it to the side. Regardless of work or lifestyle, you can get rid of the cause of your neck pain by breaking bad habits, doing neck exercises, and organizing your workplace properly. For an acute attack of neck pain, do the following:
Put on a neck collar made of special foam materials. It should be sized so that there is no overextension of the cervical spine back, as this will entail increased pain.
For the first hours, apply ice wrapped in a towel or ice pack.
Warm up after the ice has eased the inflammation slightly, starting with a warm heating pad to a hot shower. Do not overcool after water treatment!
Use warming rubbing, but not at the same time with heating pads.
Take aspirin or other non-steroidal anti-inflammatory drugs, 2 tablets 3-4 times daily, after meals.
A set of exercises to relieve neck pain:
Slowly tilt your head forward, then back.
Keep your shoulders still. Slowly tilt your head first to one shoulder and then to the other.
Slowly turn your head from side to side.
Place your palm on the side of your head, and with the palm of your other hand press towards the first. Hold for 5 seconds, then relax. Repeat 3 times on one side and on the other.
Do the same exercise, but only tilting your head forward, putting your palms on your forehead, lightly resisting the tilt of your head. With your palms on the back of your head, offer slight resistance to the tilt of your head back.
Holding a weight of 1.5-2 kg in your hands lowered down, raise your shoulders, as if you are shaking them.
Do each exercise 5 times twice a day. Do the first 3 exercises for 2 weeks before moving on to the rest. This complex will help to strengthen and relieve the spasm of the neck muscles. So, take care of yourself, but don’t put off solving your spine pain for long.