There’s a reason we call things that are stressful or irritating a “pain in the neck”: neck pain can be a persistent drain on your energy and overall quality of life. Seeking regular chiropractic treatment is one of the most effective ways to reduce ongoing neck pain. While your sessions will serve to mitigate symptoms, any discomfort that creeps up between visits can be managed at home until your next treatment with a few simple tricks.
One of the best ways you can ensure your own neck comfort, other than using proper support for prolonged seated postures at work and beyond, is to practice sufficient head and neck support when you sleep at night. Start by trying to sleep on your side and back and aim for a neutral spine position. Avoid sleeping on your stomach, as this can place extra pressure on your neck.
[Related: How Chiropractic Care Can Relieve Sleeplessness]
You may also want to invest in a memory foam pillow that will support your head and honor the natural curve of your neck. We are asleep for a third of each day, on average, so be kind to your neck at bedtime!
Small Changes Can Make a Big Impact
Stay Hydrated
Did you know the padding between vertebrae can compress when you’re dehydrated? Monitor your daily water intake to ensure your body remains hydrated, which is essential to support critical bodily processes and structures from nerves and soft tissue to bones and so much more.
Hold Your Phone Correctly
Also consider how you hold your cellphone or work phone. Do you tilt and pinch it between your ear and shoulder rather than manually holding it to your upright head? If so, this habit could contribute substantially to pain and tension in your neck and shoulders.
Find a Supportive Chair
If possible, ask for an ergonomic chair at work. A chair with added neck support can help absorb pressure otherwise placed on your neck and shoulders, while proper lumbar support will encourage neutral spinal alignment while you sit.
Practice Swimming
Finally, get moving… in some water! Submerging your body up to the chin and gently moving your neck can be an excellent means of low-impact movement. The warmer the water, the better it will be for muscle relaxation.
Simple Exercises Can Reduce Symptoms
Whether the source is stress or a traumatic injury, neck pain is typically a sign of a deeper issue. You can help improve your symptoms by completing certain exercises at home.
For example, if your neck is stiff and sore, try to slowly roll your shoulders down and back ten times. You may also want to sit upright and gently roll your shoulders backward, as if you’re trying to hold a pencil between your shoulder blades. Repeat this ten times (just remember to move slowly and avoid pushing your limits too far!). Finally, try slowly touching your ear to your shoulder ten times on each side.
If your neck pain remains significant with a few at-home tweaks, you may be waiting too long between chiropractic sessions. Talk to your chiropractor to discuss your optimal treatment plan and frequency, and you’ll be on your way to symptom-free comfort!