Over 30% of adults experience neck pain at some point in their life which leads to missed workdays, disrupted sleep and reduced productivity. (Source-NINDS) Neck pain is a serious issue that affects people of all ages and the main cause of neck pain is related to sitting long hours on a desk, poor posture or a serious injury. 

Recognizing the importance of addressing neck pain is crucial and ignoring it can also cause you chronic discomfort, decreased quality of life and long-term consequences. But you should know that there are different solutions available for you which will give your neck pain relief. These solutions include exercises for neck pain, physical therapy for neck pain and headache with many other things.

In this blog, we would address what causes neck pain, its remedies and what strategies we can follow to make it go away forever.  

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Understanding Neck Pain and Its Causes 

Neck pain is common in many people and you can face it as a dull ache or a very sharp discomfort which eventually affects your daily lives. And, following we have mentioned some of the main causes of neck pain:

• Poor Posture- The posture you make while spending hours on your computer or looking down at your smartphone can strain the muscles and can usually cause neck pain in the back of the neck which often results in tension and discomfort. 

• Muscle Strain- Overuse of neck muscles such as lifting heavy objects can also cause strain on your neck and can result in pain and stiffness.

• Sleeping position- An improper pillow or sleeping position can also cause neck pain in the left or right side of your neck giving you a severe strain, therefore we would recommend you to maintain a proper alignment while sleeping. 

How Does Neck Pain Affect Your Overall Well-Being? 

You might sometimes ignore neck pain thinking it is not that critical, but you should know that neck pain does affect our overall well being by making it challenging for us to perform everyday tasks like turning our head or lifting objects. 

If you have continuous neck pain you should know that not treating neck pain can affect your mental health and also increases irritability, frustrations which sometimes even lead to depression. This constant discomfort can worsen your nights, making it difficult for you to get restful sleep and with that it also contributes in changing your mood, gives you stress and leaves you fatigued. 

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Top 3 Future Prevention Strategies for Neck Pain

Here we have mentioned several immediate pain relief strategies that you can follow to prevent neck pain in future:

1. Try Heat and Cold Therapy  

The heat and cold therapy comes handy when you are suffering from neck pain and you can try this therapy in the given ways:

Hot Compress: To relax the tense muscles of your neck and to improve the blood flow you can apply a hot compress or a heating pad to your neck. Heat therapy is always considered to be the best at the time of chronic neck pain. 

Ice Pack: When you are done with the heat you should follow it up with an ice pack because cold therapy reduces inflammation and numbs the affected area. You should keep it in mind that an ice pack should only be used for 15-20 minutes with a cloth or towel to protect your skin from any sort of damage. 

2. Do Neck Pain Exercises 

You can also cure your neck pain by doing regular stretching exercises because it alleviates neck tightness and improves flexibility. Some of the most common exercises for neck pain are chin tuck, chin upward tilt and shoulder stretch.

To perform the chin tuck exercise, you should firstly sit or stand up straight, after that you should slowly tuck your chin toward your chest, which will give you a gentle stretch in your neck. Now, hold it for 15-30 seconds and then repeat it a few times more. The techniques for other two exercises are also mentioned below:

• Chin Upward Tilt- In this exercise, all you have to do is look up toward the ceiling and gently tilt your head backward which will give you an immediate stretch in the front of your neck. Hold in this position for 15-30 seconds and after that you will feel a big relief. 
• Shoulder Stretch- You can start this exercise by either sitting or standing with your back straight. Follow up by reaching your right arm across your chest and place your left hand on the right elbow and after this gently pull your right arm toward your left shoulder, hold for a few seconds and then switch sides. 

3. Eat Pain Relievers 

Consuming Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) like ibuprofen (Advil) or naproxen (Aleve) also manages the inflammation and gives pain relief. You can start your NSAIDs dosage after consulting a healthcare professional who will guide you according to your concerns.  

Conclusion 

Yes, it is possible for you to make your neck pain leave you forever, but for this all you have to do is be a little disciplined, which you can be if you create adjustments in your lifestyle, do regular stretches and maintain a good posture throughout your day. 

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