1. KEEP MOVING:
When we are in pain we do not want to do anything that could potentially aggravate it! Rest in bed! Don’t move! But research suggests otherwise! Research suggests keeping an active lifestyle and moving as much as you can tolerate is exactly what you need to recuperate faster and get back to normality. Movement is shown to be really good for our whole body but especially our spine as this allows for healthy blood flow to the spinal joints and relaxation of the muscles. It also reassures our mind that this neck pain is on the road to getting better – calming.
Try simple movements like turning to your right, left, up and down throughout the day – but its important that you encourage movement rather than force!
2. AVOID SUSTAINED POSITIONS:
With the first tip in mind, it’s important to avoid prolonged sitting or prolonged standing as this can lead to aggravating your injury! With prolonged sitting or standing we tend to slowly develop a hunched posture which may feel relaxing but placed more stress on our support muscles and neck. This will make everything worse and slower down the track!
Try and change your position frequently as this prevents your body from developing a hunched posture.
3. ICE/HEAT:
It’s important to know what the cause for your neck back pain is and this is where physio is vital. With neck pain, inflammation (swelling) can occur which needs ice to calm down the inflammation. Heat may reduce the pain for an hour; however, increases inflammation which then results in more pain. With some other causes of neck pain, it may be a muscle or group of muscles which have spasmed and heat is beneficial for this. Your physio will instruct you on which is more suitable for you.
4. SELF-MOBILISE JOINTS:
Loosening the joints within your mid-back (thoracic spine) is a very safe and yet a very effective way to take pressure off your neck. This is especially helpful for those that have primarily sitting jobs throughout the week. This can be done with a foam roller or rolled towels. We have videos on our Instagram and Facebook to instruct you on safely doing this.
5. SLEEP AND NUTRIENTS:
Sleep and nutrients are imperative during times of pain and injury! What you eat has shown to have great effects on inflammation and healing. Things such as berries, turmeric, garlic, etc. are natural anti-inflammatories. While sugars (soft drinks, lollies, fast foods, etc.) increase inflammation.
Adequate sleep is very important as healing primarily occurs during this time. 7-8 hours of quality sleep per night is recommended. If you are not receiving this, it is wise to visit your local GP.
These 5 tips are very effective and evidence-based ways to reducing your neck pain; however, it is wise to consult your physio as to what else you can do for your specific situation to bring you back to living life to the full.
Stay active, stay healthy and most importantly stay happy.
