A bad night or an awkward position in front of the computer can create neck pain that lasts a few days. We tell you how to fix it.
A bad night or an awkward posture in front of the computer can generate a contracture that lasts several days. We tell you how to remedy it.
We spent many hours hunched over in front of the computer or with our head bowed over the phone, we slept without worrying about the mattress or posture, and we went to watch television in positions worthy of a gymnast. Due to bad habits and stress, neck problems are a terrible time, which affects the quality of life of many people. I learned how to decontract the neck and feel better in a short time.
In the first step, before delving into methods to relieve the pain caused by a contracture, it is essential to know some tips to prevent problems and care for the neck. It is vital to be aware that bad postures, muscle weakness, and emotional factors such as anxiety and stress are the most frequent causes of this discomfort.
How to decontract the neck
The neck pain is widespread, and many suffer in silence. The ideal is to become an expert when it becomes intense or chronic. Still, before getting there, if the situation is not acute, we can resort to some home treatment or more hand-held techniques, such as kinesiology exercises, self-massage, or stretching that relieve Tension and reduce pain.
Self-massage has multiple benefits in all problems that affect the shoulders, neck spine, head, and face. Among its advantages we can mention:
- Increases local blood flow, which favors the drainage of domestic biochemical substances that generate pain.
- Raise the pain threshold due to a release of endorphins.
- It improves flexibility, stimulates the myofascial system, and stimulates changes in muscle tone.
- Release the muscle chains, which are the place where pain points occur.
- Increases mobility in tissues and muscles.
- It produces a state of relaxation and well-being.
Exercises to decontract the neck
We recommend some simple exercises to relieve neck pain. They can be done both at home and in the office.
- Head to both sides: this exercise involves tilting the head, straight, to one side, and then slowly to the other. Ideally, repeat this activity ten times before moving on to the next step.
- Head forward: in this step, we must tilt our head forward – never backward – also ten times.
- Hands crossed behind the head: it is recommended to put the hands behind the head and drop it little by little. Ideally, keep this position a few minutes before continuing the exercises.
- Look at the knee: we place the right hand on the nape of the neck and bow our head slightly while looking at the knee. It is essential not to lift the left shoulder when doing so. We repeat the exercise on the opposite side.
- Back with backrest: we glue the back to the back of the chair. We inspire and flex the head down vertebra by vertebra. The goal is to flex the back only halfway, while the lower back is always in contact with the chair. We return to the original position slowly.
The electric pad can give good results in the treatment of minor injuries in the neck area, as it helps relieve pain. This is because it relaxes the muscles, causing a decrease in pain spasms and facilitates the possibility of elongation of the affected muscle tissues.
Some recommendations for using the heat pad.
- We put a small towel between the pad and the body so as not to burn.
- We should not use it for more than 20 minutes.
- Its use is not recommended during the first 48 hours after having suffered some type of injury.
- It should not be used in the area of pain is inflamed.
- It is essential to turn it off before sleeping.
- If you are lucky enough to have a sauna at home or in the gym, do not hesitate to take a bath: its benefits are incredible.
Causes of neck pain
Attacking the symptoms is not enough, and it is essential to know the cause of neck pain if we want to prevent it from becoming chronic. We tell you the most common reasons for neck pain:
- Muscle weakness: It is very common that the muscles of the neck, shoulders, and back are weakened by lack of exercise. This, in turn, makes them even more affected by bad postures, stress, or emotional imbalances.
- Bad postures: spending a lot of time in front of a screen can generate some muscle stiffness. The key is to interrupt the work to do some stretching and change positions at least every half hour.
- Work forward: many of us lean forward when we work. For example, if we are doing some manual work, we end up hunched over the object, with our whole back stretched in that direction. This also resents our neck.
- Emotional factors: emotions play an essential role in muscle tension. Many times shoulder pains are a way of expressing emotional discomfort, stress, worries, or anxiety. For example, if we are happy, our gaze is usually forward, hopeful. On the contrary, when we have problems, we “carry them on our shoulders,” lower our eyes and strain our shoulders.
Tips to avoid neck pain
Although there are methods to relieve pain, the ideal is to prevent bad posture or bad habits from getting us there. That is why it is vital to attack the causes and take measures to prevent contractures.
Adequate work team
Those who work in an office know that being in front of the computer all day can cause neck pain and, consequently, migraines. It is best to have a good team. We tell you what it is.
- Ergonomic chair: this type of chair can be regulated according to the characteristics of the person. It has a unique design that adapts to body shapes and guarantees a balanced pressure distribution. This is essential since the spine also includes the bones that are at the base of the skull and, if you do not have adequate support, we are more likely to suffer pain in the area of the neck and shoulders.
- Wireless keyboard and mouse: having a wireless keyboard or a wireless mouse can be very useful for not adopting strange postures conditioned by the wiring of the elements.
- Laptop support: laptops are usually flat and low, which forces us to tilt our heads on the desk and can cause us some discomfort. To avoid this, we can buy a notebook stand that forces us to look forward, with a straight posture.
- Desk organizer: having the papers and devices in order helps us not have to stretch too much or put ourselves in awkward positions to work.
Best sleep posture
While it is difficult to avoid contractures and neck pain, we also have to pay attention to the way we sleep. Some tips to achieve it.
- Do not sleep on your stomach: this position can damage the back and damage the vertebrae of the neck. If we cannot sleep on your back, it is best to opt for the fetal position that allows you to spend the night with the spine completely stretched.
- Avoid very high pillows: very high pillows deform the posture. It is recommended that they have approximately the width of the neck, so when we are located on the side, the headrests but does not fall or hangs. In addition, it is recommended that they are made with shredded foam material. Another excellent alternative is to get a pillow for shoulder pain, which gives more head support than regular ones. On the other hand, we can also experience sleeping without a pillow since, in reality, the neck does not need it.
- Firm mattress: if we had the same mattress a while ago, it is likely that it has deteriorated, and it is time to buy a new one. If the springs are no longer as resistant or the filling has substantially reduced its size, it does not work and can be harmful to our column. The mattress needs to be firm to keep the head horizontally.