7 Tips To Soothe Neck Discomfort

Most adults will experience neck discomfort at some point in their lives. Many of us spend too much time hunching over our computers or scrolling on our phones without considering how our poor posture may affect our bodies.

 

Luckily, simple changes to your routine and posture can decrease neck discomfort. You can change out your office chair and spend a little less time staring down at your phone. If you need help relaxing, you could try a bath neck pillow for tub.

 

Here are seven tips to help soothe mild neck discomfort and get you back to normal.

 

  1. Gentle Stretches

These four simple stretches can help improve functions and flexibility in your neck muscles to relieve pain and stiffness.

 

  • Neck Extension – backward bending
    • Gently bring your head back towards the ceiling while keeping your back and shoulders stationary and relaxed.
    • Hold for 5 seconds and repeat 2-3 times
  •  Neck Flexion – forward bending
    • Gradually extend the neck to look down towards the floor while keeping your shoulders away from the ears.
    • Hold for 5 seconds and repeat in a slow fluid motion
    • Add fluidity to the movement by rocking from the back extension to the front with your breath
  • Lateral Neck Flexion – side-to-side bending
    • Slowly tilt head to the side and hold for 3-5 seconds
    • Return to neutral and repeat on the opposite side
    • Keep your shoulders relaxed and away from your ears
  • Neck Rotation – turning side-to-side
    • Turn your head to the left as far as it will go without pain
    • Hold for five seconds on the exhale
    • Repeat on the right
    • This stretch can be the most challenging if you have neck pain, be gentle and take it slow.

Make sure to breathe as your stretch and not push past the point of pain. If any movements cause more pain, stop and consider consulting a doctor.

  1. Change Your Sleep Position

Doctors suggest sleeping on your back to allow your spine to rest in a neutral position while you sleep. Many of us change our sleep position often throughout the night. Stomach sleepers have the highest likelihood of developing neck discomfort. Try and remain on either side or back while you sleep.

 

Finding a supportive pillow can help you stay on your side while you sleep rather than rolling onto your stomach. Look for a pillow that supports that natural curve of your neck and allows your spine to come into alignment.

  1. Improve Your Posture

Become more aware of your posture throughout the day. Use your core muscles to ensure you stand up straight and don’t lock your knees. Try and avoid hunching over. Keep your shoulders relaxed and away from your ears.

 

If you sit at a desk, sit up straight and keep both feet on the floor. You can perform the earlier mentioned neck stretches to quickly adjust your posture when you feel yourself hunching.

  1. Try a Bath Tub Neck Pillow

Stress is one of the common causes of neck discomfort. Relaxing a warm bath at the end of a long day can be wonderful to alleviate tension in the body. However, it can worsen neck discomfort if you have to rest against the hard porcelain edge of your tub.

 

A back neck pillow for tub gives your neck a much-needed break while you bathe. The ergonomic design allows your spine to stay aligned while you reap the benefits of a long soak. Simply adhere to the edge of your tub with the powerful non-slip suction cups and let all your worries melt away.

  1. Create an Ergonomic Workspace

In addition to an ergonomic pillow for sleeping and bathing, you’ll also want to create an ergonomic workspace. This will help improve your posture and take the pressure off your neck during those long hours you spend at your desk.

 

To do this:

  • Buy a high-quality office chair that helps you maintain good posture
  • Place your computer at eye level, so you don’t have to hunch your neck
  • Try a standing desk to allow yourself to alternate between sitting and standing during long days

 

  1. Get Up and Move

Even if you decide not to invest in a standing desk, getting up and moving around every hour could help relieve neck tension. Set an alarm on your phone, stand up periodically, go for a walk around the office, or do the neck stretches mentioned earlier.

 

Try taking a quick walk on your lunch break. Get up and do a short yoga flow if you work from home. Find ways to keep your blood moving and avoid staying in one position for too long.

 

  1. Put Down Your Phone

It’s so easy just to pick up your phone and start scrolling, which can wreak havoc on your neck muscles. A 2017 study found that the duration of mobile phone use was directly associated with the level of neck pain in individuals.

 

Put down your phone instead of checking Instagram multiple times a day. When you must use your phone, try to hold it at eye level to reduce the strain on your neck and shoulders. Avoid holding your phone between your ear and shoulder on long phone calls; try using a pair of headphones instead.

 

When to Consult a Doctor

If your neck pain:

  • Results from being involved in a car accident
  • Continues down into your arms or legs
  • Includes any numbness or weakness in your arms or hands
  • Is associated with headaches or migraines
  • It continues to get worse even after making these changes

 

Make sure to consult with your doctor before attempting any at-home treatments, as it could be a sign of a more serious problem.

 

With a referral from your doctor, you could also see a physical therapist who could help you strengthen your neck muscles. In addition, a chiropractor can realign your spine and provide relief.