As the weather cools off, many of us tend to start heading back inside, especially as the temperature begins to cool off. Many of us are on the couch cuddling up, with our laptops or tablets in hand, which is why I want to talk to you about neck strain.
Truly, “with so many of us gazing into computers or staring down at our smart phones most of the day, it’s no wonder data from the Centers for Disease Control and Prevention reports that nearly 20% of us have experienced neck pain within the past three months.”
If you’ve ever experienced neck strain, you know it can be super uncomfortable and sometimes very painful. Today, I want to share a few ways that you can remedy neck strain at home, but I always do suggest coming in to get an adjustment to help realign everything.
Here are a few things that you can do at home to help:
- Use ice for the first 48 to 72 hours, then use heat after that. Heat may be applied with warm showers, hot compresses or a heating pad.
- Keep moving, but don’t do anything that hurts. Movement helps calm your symptoms and reduce inflammation.
- Do slow range-of-motion exercises, up and down, side to side, and from ear to ear to help stretch those neck muscles.
- Have a partner, or a friend, gently massage the sore or painful areas.
To help keep stiff necks and neck strain at bay, here are some at home stretches we recommend include:
- Roll your shoulders backwards and down 10 times.
- Squeeze your shoulder blades together 10 times.
- Push your head backwards into your car headrest or hands and hold for 30 seconds.
- Bring your ear to your shoulder 10 times on each side.
If you or someone you know is having neck pain, I suggest coming in and having a chiropractic visit. I would love to help you feel better!