Prevent Neck Pain: Stiff Neck

Natural Remedies

• Place an ice pack on the back of the neck or apply ice, wrapped in a towel.

• Then place heat on the painful area. This can be a heating pad or a hot shower.
• Wrap a rolled-up towel around your neck and fasten it snugly with a safety pin. It will support your head and reduce painful movements.

Preventives

• Do neck exercises each day, to stretch your neck muscles and strengthen them.
• To stretch those muscles, slowly tilt your head forward, back, and from side to side.
• To strengthen muscles, put your hand on the side of your head and push. Then do the other side, and then the back and front. Hold light weights (3-5 pounds) in your hands, keeping your arms straight while shrugging your shoulders.
• Or do this: Lift your shoulders easily and let them flop down a couple times. Do not push them down.
• Sit in chairs which give you good back support.
• Sit up, not forward. Keep your head level and pull in your chin. Arrange your work so you can look forward, and not downward, most of the time. Do not sit in any position too long.
• Stop every so often and take a break. Get up, stretch, and do a few simple neck exercises.
• Your car seat should be high enough so you can comfortably look forward.
• Do not compensate for your height. If short, do not lift your shin up; if tall, do not slump.
• Do not sit with most of your weight on the back of your neck.
• Always carefully lift things with the legs and not the back.
• Step on a firm (orthopedic) mattress.
• Sleeping position is important. Do not sleep on your stomach, but on your side or (best) on your back.
• Keep your neck warm when you are outside in the cold. Avoid letting a draft chill it while sleeping.
• You may do better with a smaller pillow or no pillow at all. Do not sleep on thick, hard pillows.
• Avoid tilting your head when talking on the phone. Instead, keep the head balanced and upright.
• When you brush your hair, keep your head straight; do not bend it to the comb.

If there is numbness in your hands, arms, or legs, consult a physician.

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