How To Cope With A Neck Injury

Did you know that around 50% of people experience bouts of neck pain throughout their lifetime?

Although so many people are impacted by a sore neck, they continue to do things that worsen symptoms. Changing your habits and becoming more aware of where the pain stems from can help you find a true solution. Before you invest your money in a neck specialist, there are a few tricks to try.

Check out the info below to learn the best ways to combat a neck injury!

Stretch It Out

One of the best things you can do to relieve neck pain is to stretch.

Frequent, light stretches are great for loosening muscles and reducing pain. Certain postures can tighten your muscles, but stretching will increase your flexibility. Physical therapy involves different stretches since they target different areas around the neck.

Neck rotations, extensions, and glides are some of the best stretches for combating pain. To avoid worsening symptoms, move slowly and focus on your breathing. Inhale and exhale slowly to get in sync with your body and observe which areas improve.

Lift Your Chin

Whether texting or reading a book, try not to let your chin tuck down toward your chest.

Looking down impacts posture and can create a lot of strain on your neck, spine, and head. If you’re dealing with chronic neck pain, pay attention to your body and try to straighten the spine by pulling yourself up. Reading on a lounge chair or bed will increase your risk of lowering your chin and experiencing pain.

Try to find a powerful incentive or “punishment” for when you catch yourself looking down. The punishment isn’t meant to make you feel shame, but rather, to help you gain insight into what triggers your poor posture. Snapping a rubber band or putting a dollar in a jar, for example, when your chin is low can help you reduce pain.

Neck pain is impacted so much by your posture that even your feet can increase strain. If you’re not seeing results, you should contact the Interventional Orthopedics of Washington.

Learn When to Apply Heat & Ice

Heat pads and ice aren’t interchangeable pain solutions, as they target the body in unique ways.

Ice is best used within the first few days of a neck injury. Ice helps reduce swelling and inflammation, which is a major source of pain. You should never apply ice directly to your skin, wrap it in a cloth, and remove it after 15 minutes.

If your neck is already getting stiff, you’re better off applying heat. Heat application for 10 to 15 minutes can help soothe muscles and relax stiff joints. Try to observe where you’re feeling pain and stiffness so you can target the most important areas.

Get Adjustments

Have you ever considered getting chiropractic care or massage therapy?

Getting an adjustment can loosen all parts of your body and release strain. When you can relieve other areas, it all impacts the neck and can improve your posture. The best part about getting an adjustment or massage is that they are enjoyable.

You can relax and let the experts get to work while feeling the benefits take effect. It’s common for people to feel pain after the adjustments, but these aches typically go away within a few days. While you’re getting your massage or fix, don’t be afraid to ask for suggestions.

Increase Your Water Intake

Most people don’t associate the two, but dehydration and neck pain are linked.

If you’re not drinking enough water, you might be dealing with stronger neck pain. Tight muscles and stiffness are common symptoms that you aren’t drinking enough water. Pay attention to how much water you drink, as it can also help your body recover faster.

A lack of water makes tendons, ligaments, and muscles tighter. Regardless of how many stretches you do, it won’t make a difference if you’re dehydrated.

Invest in Ergonomic Pillows

Poor support while you snooze could be hindering your injury recovery.

Ergonomic pillows are designed to relieve pain in tension spots, but you may need to invest in custom options. Look for memory foam pillows, which shape around your head, no matter how you adjust. Pillows that cradle your neck and keep your spine straight are best when dealing with neck injuries.

If you’ve been in a car crash and have whiplash, these pillows will help you get comfortable sleep. Pay attention to your neck pain and back pain to ensure your new pillows aren’t causing more discomfort.

Eat a Balanced Diet

Feeling under the weather from a neck injury can dampen your day, but getting nutrients and vitamins will energize you.

Eating a balanced diet is essential if you want to recover from your injury. If you want to help your body fight the injury, look for foods that are rich in magnesium. Spinach, almonds, and pumpkin seeds are some of the best ingredients to include in your diet.

Vitamin D also plays an important role in injury recovery. Egg yolk, fish liver oils, and mushrooms can help you meet your daily goal.