7 Ways To Get Rid Of Neck Pain Effectively

Neck pain

can indicate a more severe issue. If you feel numbness and loss of strength in your arms, hands, and shoulders with neck pain you must consult your doctor. Studies show that in the USA the average young person spends 2-4 hours in tapping, typing, and swiping their smartphones. But not everyone knows the consequences. This constant involvement with your devices leads to pressure on the front and rear of your neck.

7 Ways To Get Rid Of Neck Pain Effectively

Here are 7 different ways to get rid of neck pain quickly and effectively

1. TENNIS BALL MASSAGE 

2. BOW POSE

3. CAMEL POSE

4. COBRA POSE

5. THE CHIN TUCK EXERCISE

6. THE CORNER STRETCH

7. NECK STRETCHES

1. TENNIS BALL MASSAGE:

How to do:

• Start massaging the base of your head with a tennis ball by different methods.
• Where you feel a bit tight are then increase pressure there for about 20-30 seconds then release and carry on massaging. 

Results: 

This technique will help you restoring your neck movement and getting relief from tightness and rigidity in your muscles.

2. BOW POSE:

How to do:

• With your arms on sides and chin on the floor lie yourself plane on the floor
• Next, you need to bend knees in such a way that your heels and buttocks come closer. 
• Then with both of your hands grab your ankles. 
• Next, breathe in and lift your heels upwards and thighs away from the floor. Now lift your head and upper torso off the floor simultaneously. 
• For the next10 seconds keep you in the same position. 
• Exhale and gradually bring your body down to the floor.

Results:

Your back muscles will be strengthened by fixing a rounded shoulder. 

3. CAMEL POSE:

How to do:

• Kneel on the ground, place thighs perpendicular to the ground and your knees hip-width apart. 
•  Your hands should be placed on the back of your pelvis and palms above your buttocks. 
• Then slowly bring your upper torso backward and your tail forward.
• With the help of you, both hands grab your feet. If it is hard to do then, elevate your heals by turning your toes as you can hold them.
• Bring your head back lower and keep yourself in this position for about half to 1 minute and return to the initial position afterward.

Results:

This pose will relieve you from stiffness in your neck muscles and will enhance flexibility in this area.  

4. COBRA POSE:

How to do:

• Lie smooth on the floor on your stomach, stretch the legs backward, and keep the toes of your feet on the ground. 
• Place the hands exactly under the shoulders. 
• Inhale and by straightening your arms gradually raise your chest above the floor.
• Next, you should press tailbone toward the floor and twist your spine by gradually backward lowering of your head unless you feel a stretch. 
• Remain in this position for the next 15-30 seconds, then exhale and release back to the floor. 

Results: 

This pose will help you in lengthening the front muscles of your neck and restore the shoulders and thus will help in restoring a natural curve in your spine.

5. THE CHIN TUCK EXERCISE:

How to do:

• Be seated straight and keep your fingers on the chin. 
• Your eyes should be on the horizon, start bringing your chin gradually toward your throat unless a stretch is felt at the base of your head. 
• Remain in this position for the next 5 seconds afterward fetch your chin forward again. 
• Practice this for 10 times. 

Results: 

This exercise helps you aligning your head directly over the torso, gets relief from spine compression, and effectively reduces the stiffness in your neck muscles.

6. THE CORNER STRETCH

How to do:

• With your feet together and two feet away from the wall, stand facing a corner of your room.
• Both of your forearms should be placed on the walls in front of you. Place elbows at the position a slightly lower than your shoulder.
• Unless a stretch is felt in your chest and shoulders keep on leaning. 
• Keep yourself in this position for about 30-60 seconds, after that come back to the early position. 

Results: 

This will help you get relief from pain and discomfort in the neck area and helps in fortify your neck muscles.

7. NECK STRETCHES

How to do:

• To practice this exercise, gradually twist your chin down towards your chest and remain in this position for the next 15 seconds. Afterward, raise your head to gain an early position. Later, twist your head towards the backside and keep this position for the next 15 seconds. From either position repeat the same exercise 10 times.
• To practice left or right neck stretch, lean your head to either side and draw your left or right ear respectively towards your shoulder, and then remain in that position for 30 seconds and then restore to the early position. Practice this 10 times

Results: 

This practice helps you preventing stiffness in muscles and pain in the neck and proper restoration. 

BONUS: HOW TO USE YOUR PHONE CORRECTLY

1. When you are using your device try to keep ears in level with the shoulders instead of bringing your head down towards device.
2. If you have to spend a long time working with your device then take frequent breaks. Taking a break after every 20-30 minutes will help to relax your neck. So after 20-30 minutes get a break go around and do neck stretches.
3. Your posture must be considered by you frequently. Try to keep your head incorrect position.
4. Find an alternative to using hand. Instead of typing, all times use apps that convert voice to text and make yourself habitual of using Bluetooth headset instead of using ordinary methods while making a voice call. Avoid looking at your device all the time.
5. Make use of the Text Neck app. This modern application will assist you in detecting neck pain-causing postures and will help in immediately improving it.

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