Treating cervical pain at home by yourself
Cervical pain are generally pain in and around the shoulder and neck region. The symptoms may feel numbness or weakness and tingling in the arms, hands, legs and feet,stiffness in the neck,muscle spasms,difficulty in walking and other casual activities due to the lack of coordination and so on.
The kings park chiropractic clinic Chiropractor near me to help correct your pain, whether that’s through an operation or non-invasive techniques. Today, we’re going to share some tips for managing your cervical pain at home.
Rest is great for a day or two, but staying idle for longer periods can actually be harmful to your cervical discs. If you’re not moving the muscles in your neck, it can actually decondition those muscles to support your head, further exacerbating pain. Stretch your neck to help strengthen the affected areas.
Firstly, slowly turn your head to the left. With your left hand, apply very light tension on your chin so that your head turns slightly more. Hold for 20 seconds and return your head slowly to center. Repeat on the right side.
Secondary, tilt your head to the left and try to touch your left ear to your shoulder. With your left hand, apply light pressure on your temple. Hold for 20 seconds and repeat on the right side.
Thirdly, bend your head forward and try to touch your chin to your chest. Relax the shoulders as you do this.Hold for 20 seconds and repeat.
Finally, lie on your back with your knees bent and a pillow under your head and neck for support. Nod your head forward gently, as though you were saying “yes.” Hold the position for 10 seconds and then relax. Repeat 10 times.
If you feel significant discomfort with any of these stretches, please stop immediately.
Have a good rest
Like most people, you probably live a busy, hectic life. But if you’re living with cervical disc disease and have increased cervical pain, it’s important to temporarily ease back on intense activities. While you are resting, find a comfortable position — one that causes you the least amount of cervical pain. You can place a rolled up towel or a pillow under your neck to help keep your neck in a neutral position. Keep your head over your shoulders to avoid putting more strain on your neck. Resting doesn’t mean crawling into bed and remaining perfectly still, however. Staying immobile for more than a day or two actually can be harmful because it can decondition the muscles that support your neck and actually increase cervical pain in the long run. While your neck is healing, adjust your activity level to what you can comfortably handle. As you improve, gradually increase your activity level back to normal.
Ice and Heat
Ice helps limit bloodflow in areas, and this can be very helpful if inflammation is contributing to your pain. Ice also helps reduce swelling in the event that your cervical pain is caused by an injury like whiplash. Ice is generally recommended for the first 48 hours, and then heat is preferred. Heat can help spur recovery of damaged areas, loosen muscles and reduce stiffness. Heat the area prior to performing strengthening exercises to help facilitate pain-free movement. Wrap the ice or heat source in a towel — the kings park chiropractic clinic chiropractor near me tell me never put it directly against your skin or you could wind up with a nasty burn.
Research is showing that exercise is an effective way to treat cervical pain. Once you’re comfortable with your pain level, the final step is to return to regular exercise. Thirty minutes of aerobic exercise (walking, biking, swimming) every day can keep your back muscles strong. Opt for neck conscious activities, like running or swimming. Be careful about activities that can put extra stress on your neck and spine, like cycling or contact sports. Talk to the kings park chiropractic clinic chiropractor near me, or a personal trainer with expertise in working with people with cervical pain to determine the right exercises for you.
Western Sydney Chiropractic Clinic Serves Suburbs – Chiropractor Near Me
Seven Hills NSW 2147
Kings Langley NSW 2147
Kings Park NSW 2148
Blacktown NSW 2148
Baulkham Hills NSW 2153
Norwest NSW 2153
Castle Hill NSW 2154
Rouse Hill NSW 2155
Kellyville NSW 2155
Kellyville Ridge NSW 2155
Schofields NSW 2762
Quakers Hill NSW 2763
Marsden Park NSW 2765
Box Hill NSW 2765
Rooty Hill NSW 2766
Stanhope Gardens NSW 2768
The Ponds NSW 2769