The neck no longer wants to go to the right, not to the left. Pain with every movement of the head, unbearable pulling in the shoulder and back muscles. For neck pain , it is usually difficult for those affected to get out of bed early in the morning. Most of all, you just want to lie down and not move until the pain subsides. But those who think that sparing is just the right thing for neck pain are unfortunately wrong. With these 5 effective steps against neck pain, you can help.
1. Conscious movement in neck pain
Just no protection! Rightly heard: Anyone who complains about a stiff neck should try, despite the pain, to move as much as possible. For example, take a long walk, do gymnastics or go swimming. If you sit in front of the computer for hours, you should also take a break at least every two hours and stretch and stretch the best. This relaxes the back and neck muscles and prevents a stiff neck.
2. Good sleep relieves the neck
Sleeping in a horizontal position is ideal for relaxing the neck. Because when sleeping, the head exceptionally not on our neck or the entire body. It is important, however, to take the right sleeping position so as not to burden the neck additionally. A shaped neck pillow can help to relieve the spine. Also for side sleepers, there are special neck pillows that relieve the back and neck ideally. Also, don’t forget to change your mattress and pillows frequently.
3. Proper sitting prevents neck pain
Whether at work or at home, who wants to sit many hours a day and prevent neck pain, should pay attention to his attitude. The center of your computer screen should be at eye level, your hips should be slightly above your knees, and your upper and lower arms and upper and lower legs should be at a 90-degree angle. The feet should be on the floor with the entire sole and the back should touch the back. Desk chairs with armrests additionally relieve the shoulders. Important: Try to change your seating position regularly. This keeps the muscles in the back and neck moving and less cramping.
4. Heat helps against neck pain
Heat can provide relief for acute neck and back problems. However, clarify in advance whether there is no inflammation behind the pain. Because heat is strictly taboo in this case! Special heat patches, hot water bottles, fango packs or red light irradiation relieve tension and promote mobility. Even a hot bath or a warm shower will relax the muscles and help relieve the neck pain. Wear a scarf at cold temperatures (especially in winter) to protect your neck from cold drafts.
5. Stress reduction for a relaxed neck
Chronic stress is one of the most common causes of neck and back pain. Everyone has to carry their parcel: Especially with psychological stress, it can increasingly cause discomfort in the shoulder and cervical vertebrae area. Therefore, pay attention to active stress reduction. Yoga and autogenic training , but also a walk in the fresh air, can do wonders and ideal as an anti-stress program.
With the following exercises you can relax and stretch your neck muscles and neck muscles:
Stand upright with your arms hanging down and lower your shoulders. Now lift both outstretched arms sideways from the body until they are at right angles to the body. Pull your shoulders down so that you feel the neck and arms. Raise your arms only as far as pulling is still comfortable for you. Hold the pull for about 20 seconds and repeat the exercise a few times. Muscles are stretched. Tensions dissolve and go back.
Lean against a wall or door. Press the back of the head and shoulders against the wall. Then try to push the area of the cervical spine also against the wall. Just push so far that the feeling is still comfortable for you. Hold the tension for 20 seconds and repeat the exercise several times.
Special stage positioning for the neck: Similar to the lower back lumbar support (LWS syndrome or lumbar area), there is also a specific stage positioning for the cervical spine. The aim is a relaxation of the intervertebral discs and an extension of the spinal canal. The intervertebral disc in particular is exposed to enormous pressures (pressure and pulling force through the muscles).
To stretch the lateral neck muscles or neck muscles, sit on a chair. The legs are slightly more than shoulder width spread, feet are firmly on the ground. Stretch your spine upwards and keep your head straight. Squeeze the shoulders slightly and pull in the chin. Bend your head to the right side towards the shoulder without turning it. Also, stretch your right arm to the floor until you feel a pull in the lateral neck muscles. Hold this position for a few seconds and then switch to the other side. This stretching should permanently relax the neck muscles and neck muscles, reducing neck pain, headache and migraine. Tensions dissolve and go back.