Neck pain is one of the most common issues that people deal with on a daily basis. It can be caused by a number of different factors, including poor posture, sleep patterns, injuries, and stress. In today’s post, we’ll take a look at some of the ways that you can address neck pain at home to get relief from tight muscles.
At Wellspring Health in Orange City, Daytona Beach, and Altamonte Springs, we are experienced at treating patients who have been in car accidents and are dealing with the symptoms of whiplash. Whether your neck pain is from whiplash, a sports injury, or another factor, we can help. If you are tired of struggling with neck pain and other related discomforts, then contact us today to schedule a chiropractic adjustment.
Increase Shoulder Strength
The muscles in your neck and shoulder do a lot of work holding up your head. You probably don’t even realize this because this is something that your body has been doing since you were an infant. Just because the muscles are used to this work doesn’t mean that you should take them for granted. There are some simple steps that you can take to increase your shoulder strength, which will help relieve some of the pressure that your neck muscles are experiencing.
Specifically, it’s a good idea to perform exercises that target the muscles in the middle of your back — the upper trapezius muscles. If the lower and middle trapezius muscles are not as strong as they should be, then the upper muscles will become overtaxed and stressed, which leads to neck pain.
Here are a few exercises that you can try at home — no weights required!
- Shoulder blade squeeze
- Upright row
Most people don’t tend to pay too much attention to their posture whether they are sitting or standing, and the reason is that your muscles automatically manage your posture for you. If you don’t practice good posture, however, your muscles can form bad habits. Poor posture can lead to a whole host of issues, including neck pain. There are some simple ways to improve your posture that you could start practicing right now while you’re reading this post! Avoid slouching when you sit, and avoid sitting for extended periods of time. When you’re standing, hold your head up and look straight ahead.
Stretches to Try
When your neck is already stiff, it’s important to have some stretches that you can implement right away to relieve the tension. Here are four simple ones to try:
1. Gently tilt your head to the side so that your ear is close to the shoulder, hold for 10 seconds, and then repeat on the opposite side.
2. Tuck your chin toward your neck as if you were trying to create a double chin. Hold for five to 10 seconds.
3. Place your hands on opposite sides of a door frame so that your arms form 90 degree angles. Gently lean forward to feel the stretch in your upper back.
4. Stand so that your back, heels, and head are in contact with a wall. Raise your arms to a 90-degree angle on each side of your body so that they are also in contact with the wall. Slowly raise your hands until you feel the stretch and then hold for 10 seconds.
Hydrate, Hydrate, Hydrate!
Pain in your neck usually leads to headaches. In fact, neck pain is one of the most common causes of headaches, which is why it’s so important to drink plenty of water every day. When you are dehydrated, your blood volume decreases, which limits the flow of blood and oxygen to your muscles and other vital organs. Dehydration prevents your muscles from normal function, which could lead to tightness and pain in your neck.
Seek Professional Help
If you have tried these tips and are still struggling with neck pain, then it is probably time to seek professional help. Chiropractic adjustments are an excellent way to address muscle tightness, improper alignment, and a number of other items. At Wellspring Health in Orange City, Daytona Beach, and Altamonte Springs, we have the experience and knowledge to provide you with the very best care so that you can get relief from your neck pain.
Whether your pain is due to an injury, accident, or other factor, we can help. Call today to schedule a chiropractic adjustment and get the relief you need.