How to Treat Neck Pain Fast and For Good!

Do you suffer from neck pain? Have you ever woken up with a stiff neck and been unable to turn your head? Do you get headaches after staring at a screen for too long? Do you have nagging neck pain that doesn’t have a clear cause and won’t go away on its own? And do you find yourself reaching for painkillers? If so, here are some tips on how to start feeling better, faster!

What Causes Neck Pain?
Neck pain can be caused by many things. A very common cause is people spending too much time looking down at a device, such as a phone or a computer screen. Any activity where your head is placed in front of your body puts a lot of stress on your neck muscles. Sitting in poor posture in the car for example is another common cause. All these activities cause a muscle
imbalance, where some muscles are getting tight and short, and others are getting lengthened and weak. The neck becomes malaligned and loses range of motion, causing it to feel tight, locked up, and sore. There are also neck dysfunctions that are from traumatic accidents such as falls, sports injuries, and motor vehicle accidents.

Quick Ways to Reduce Neck Pain

1. Avoid Aggravating Activities:
   Initially, it is generally suggested to try to avoid positions and activities that aggravate your pain. This may be certain sitting postures and sleeping positions, or more specific to work or sports tasks. We want to avoid the things that cause pain so we can set the stage for healing. Driving or cycling long distances, heavy lifting, and working overhead are all typical things to avoid during this time. However, it is important to us that you continue to do the things you love! We will work with you to make a plan and ensure that you can continue to do these things, with some initial rest or modifications.
2. Ice and Heat:
   Alternating ice and heat is a great way to drastically reduce pain! Ice restricts blood flow to the area and reduces sensation, thereby decreasing pain. While heat brings blood flow to the area, flushing out toxins and inflammation, and relaxes sore muscles. Furthermore, alternating ice and heat works very well to reduce pain via a couple of different mechanisms.
   First off, it “tricks” the nervous system as it provides 2 very different stimuli, thereby reducing pain sensation. Secondly, it helps stimulate healing by creating a “pumping effect” in the tissues. The ice helps slow and trap metabolic waste in the tissues, while the heat helps circulate these substances out, to aid the lymphatic system in returning the tissues to homeostasis (back to normal). Try alternating ice and heat at least 3x, starting with 5 minutes each, and ending with heat.

3. Stretches:
   Stretching a tight neck, upper back, and pec muscles can help release tight neck muscles as well as the tight and restricted surrounding muscles that may be contributing to the issue. Stretches should be slow and gentle, not forceful. We often find that the front of the neck is
   missed in traditional care and needs to be stretched. However, specific stretches will depend on your individual needs and we can help create a program that is tailored to you! General movement is also important – when your neck is sore, try not to turn your body as a unit, but to use your neck muscles to turn your head as much as you can. Avoiding movement will just make the problem worse! General movements like shoulder rolls, shoulder blade squeezes and trunk rotations can help loosen things up and can be done throughout the day.
4. Sleeping Positions:
   If your neck pain is worse when you wake up in the morning or aggravated by sleeping in certain positions, looking at your sleeping habits is important. Here are some key areas to address:

o Mattress: a firm mattress allows your body to rest in ideal alignment. If you have a soft or old mattress, your shoulders and hips sink into it, creating stress on the spine.
o Pillow: similarly, a low and firm pillow is ideal for your body’s natural alignment. A thicker or softer pillow either cranks the neck up too high or too low, creating tension and malalignment.
o Position: Ideally sleeping on your back or your side is preferable, as sleeping on your stomach requires a lot of twisting of the neck and can put stress on the tissues. This can lead to discomfort and stiffness in the morning.

5. Posture:
   If poor posture is the cause of your neck pain, which it commonly is if there was no trauma, then this must also be addressed! It’s important to consider how you sit and how you move. Here are key things to think about:
   o Is your head in front of your body or over your shoulders?
   o Are your shoulders rounded forward?
   o Is your pelvis even, or does one hip feel higher than the other?
   o Are your legs always crossed one way?

In general, try to avoid slouching when you’re sitting at work, driving, or watching TV at home. The weight of your head in front of your body puts so much strain on the neck and creates overuse injuries. It’s equally as important to change positions and move frequently, even if it’s just standing
up and stretching your body in different directions. The best posture is the next posture! Try setting an alarm every 20 min to remind you to check whether you are slouching and to move.

6. Myofascial Release (MFR)
   A great way to get to the bottom of your neck pain while reducing and eliminating pain is to work with a Myofascial Release (MFR) practitioner. We will do a thorough assessment to understand the root cause of your neck pain and restore balance and mobility throughout the
   entire body. Often times we find neck pain symptoms are at the neck, but their root cause can be all the way down at the pelvis or even at your feet. A massage or other form of manual therapy may work in the short term, but a thorough assessment and treatment plan are needed for long-term results!
   When Should I get Help? Mild, acute strains and sprains may sort themselves out quickly, however, pain that lasts
   should be addressed by a specialist to ensure you get on the right path to healing. When you live with pain for a long time, the body adapts and creates dysfunctional movement patterns and postures to compensate. This in turn makes the situation worse and causes other muscles to get tightened and overused. It is important to get on top of these injuries for a timely and optimal recovery!
   At Arancia Physical Therapy, we see patients that are struggling with neck pain every day, and with the right approach and detailed treatment plan, are able to get them back to doing what they love and living pain-free again! Give us a call to learn more about how we can help you solve your chronic neck pain!