Key steps in managing neck pains at home

Cervical disc disease is one of the commonest causes of neck pain. One or more of the intervertebral discs (the cushion like objects between the vertebrae) are liable to get prolapsed and cause symptoms. This can result in neck pain from inflammation or muscle spasms. In some patients the prolapsed discs can impinge on the nerve roots and cause pain, tingling and numbness along the distribution of the nerve. Pain killers, physical therapy, neck traction and as a last resort surgery can relieve pain. However some simple self-help approaches can help ease the pain.

The other causes of neck pain can be a stiff neck (wry neck or torticollis) or even a whiplash injury after a road traffic accident. Try these simple home approach to ease the pain and rehabilitate your sore neck.

Tip#1: Take it easy.

A busy and hectic life can make things worse. When you have neck pains just step off the throttle for sometime to give some rest. Find a suitable position that eases the pain. Use a rolled towel or a soft pillow under your neck to keep your neck in a neutral position. Do not however stay in bed for two to three days as this can harm your neck muscles by deconditioning them and worsen the pain. Just adjust your activity level to what is deemed comfortable. As you improve increase the activity level gradually.

Tip#2: Heat or cold??

Generally there is the confusion whether to apply heat or cold to neck pains. For the first 24-48 hours it is better to use ice to reduce swelling and then followed by heat to loosen up the stiff muscles. However with cervical spine disease neither is going to penetrate deep enough to relieve the inflammation and use what gives you the best relief. Regardless of what you use, make sure that you apply it only for 20 minutes at a stretch and never apply heat or ice directly to the skin. Use a barrier like a small towel to wrap the source of heat or cold.

Tip#3: Stretch

Once you feel well enough and you get a green signal from the doctor start stretching exercises to relieve pain and improve flexibility. Before you do these exercises warm up your muscles with a shower or a warm towel. Do these simple stretch exercises at home.

1. Turn your neck to the left side. Use your left hand to slightly push your chin so that you get an extra stretch. Hold in this position for 20 seconds, return your head to the center and then do on the right side.
2. Tilt your head to the left side so that the left ear touches your shoulder. Apply slight pressure on your right temple with the left hand to get an extra stretch. Hold for 20 seconds and then return to the center. Repeat with the right side.
3. Bend your head forwards so that the chin touches the chest. Hold for 20 seconds.
4. Lie down on your back with the knees bent and a pillow under your head and neck for support. Nod your head forward gently as if you were saying 'yes'. Hold the position for 10 seconds and repeat it ten times.

At any given time if there is any discomfort stop these exercises immediately.

Tip# 4: Keep moving

Research has shown that people who do strength and endurance exercises significantly reduce their neck pains and disability. 30 minutes of aerobic exercise (swimming, biking, walking) can improve blood flow to the spine keeping it healthy.

Tip# 5: Do not slouch!

Bad posture is the root cause of all evil! Think about the posture everytime you are sitting, standing or lifting. Keep the head and neck always in line. At work keep the computer at eye-level and the chair should be pressed right against your back. When you have to pick up an object from the ground bend at the knees and keep the back straight.