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Neck pain?

If you spend many hours in front of the PC or get out of bed every morning unable to move, check out these tips to treat neck pain.

What are the causes of neck pain?
The neck is made up of a complex structure of cervical vertebrae, nerves, and muscles that protect the esophagus and larynx. Since it is curved, it supports the head (which weighs between 3 and 5 kg) and is very vulnerable to stress, pain, and stiffness. Some common causes of neck pain include:

Stress.
Poor posture.
Keeping the head tilted up or down for long hours.
Using an incorrect pillow.
Injuries.
Muscle spasms due to sudden movements.

Exercises to treat neck pain
These processes will help alleviate your frequent neck pain:

Stretch your arms well. Sit on a chair with your back supported by the backrest, perform the same exercises as described above.
Add: Slowly rotate your head starting with the chin touching your chest, go towards the right shoulder, tilt backward, and pass to the left shoulder, completing the circle. Do the same in the opposite direction.
Find a quiet place to relax. Lie on your back (preferably on the floor) and close your eyes. Slowly move your neck from side to side as if saying "No". Then, tilt your head towards both shoulders. Repeat for a few minutes.
Rubbing technique: Slide your hands over the back of your neck from top to bottom, applying light pressure. Then repeat from your ears to the shoulders.
Next, "knead" the area by moving your thumb and other fingers 10 times.
To stretch and strengthen the neck, tilt your head as far down as possible and then backward as much as you can.
Repeat this movement 10 times in each direction.
A tip: when tilting backward, open your mouth as if yawning, so the muscles release tension.
Practice yoga. This exercise is excellent for relieving pain throughout the body, as it helps stretch and treat muscle stiffness. A class per week will work wonders.
Another option: do the same as the previous but apply light pressure with your hand on the back of the neck when going down, and on the forehead when going back.

Natural Remedies to Relieve Neck Pain
In addition to the daily exercises (not just when you have neck pain), there are some natural treatments to relieve this tension that makes life difficult:

- Add hot water to your bathtub and take an immersion bath. It helps to relax the area.
- You can also use a few drops of arnica tincture.
- Slide a towel with rosemary or marjoram essential oil several times over your neck.
- Prepare a bath with an infusion containing two tablespoons of honey, four lettuce leaves, and three orange peels in half a liter of water boiled for 20 minutes.
- Apply a bag of crushed ice covered with a towel or napkin to the sore area. This will reduce the inflammation in the neck.
- Then place a towel moistened with hot water for 10 minutes to relax.
- Massage your neck at least twice a day with a mixture of one camphor bar and half a crushed garlic head.

Tips to Prevent Neck Pain
If you don't want this excruciating pain to trouble you every day, pay attention to the following recommendations and put them into practice from now on:

- Your mattress should be firm to keep your head in a horizontal position.
- Sleep on a firm mattress. If it has been a long time since you replaced it, it's time to make the effort and buy a new one. When the springs are no longer strong or the padding has decreased, it's no longer useful.
- Avoid sleeping with very high pillows. It is recommended to use shredded foam pillows rather than solid ones. A good alternative is "cervical pillows," as they provide more support to the head.
- You can try sleeping without a pillow one night; maybe your neck doesn't need it.
- Use a special towel or pillow when sitting to align your spine and consequently your neck. It doesn't need to be wet, just roll it up.
- Adjust the screen of your PC if you use it all day at work. It should be at eye level so that your neck stays "straight" and doesn't need to look up or down.
- Always sit on a firm chair in a correct position. The spine also includes the bones at the base of the skull; if it doesn't have the proper support, you'll be more likely to suffer from neck and shoulder pain.
- Pick up objects from the floor carefully. Bend your knees and keep your back straight with your legs open, preferably right over the object. To lift it, keep it as close to your body as possible.
- Never sleep on your stomach because it not only harms your back but also damages the vertebrae in your neck. Opt for the "fetal" position, that is, lying on your side with your knees towards your chest. Sleeping on your stomach forces your head to "rise" while breathing.
- For women, avoid wearing shoes with high heels because they misalign the spine and cause the neck to protrude forward, causing a lot of pain.
- Keep your neck warm when it's cold or humid, even during summer nights, because the breeze worsens neck stiffness and pain.
- Take frequent breaks, changing positions, especially if you're sitting in front of a PC for a long time. Walk around, stretch, or move your head at least once an hour.
- Avoid bad habits such as washing your hair in the sink, holding the phone with your neck, shaving with your head tilted backward, etc.

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