Pain around neck is a common medical condition. Cervical Pain can come from a number of disorders and diseases. Some common medical conditions causing cervical or neck pain are degenerative disc disease, neck strain, neck injury, a herniated disc, a pinched nerve etc. This pain can also come from common infections such as viral infection of the throat, infection of the spine bones, tuberculosis of the neck as well as from uncomfortable positioning of the neck while sleeping with the head on a pillow and continuous sitting infront of computer. Prevention of neck pain in the context of these activities should include neck strengthening exercises and Yoga practises along with some home remedies. Here are 6 important daily tips which may helpful to reduce cervical pain.
1. Neck exercise:
At sitting position place your head centred over your shoulders, press your forehead into your palms, using your palms to resist the pressure of your head. Hold this position for 3-5 seconds, release, and repeat three to five times. Now place your palms on the back of your head with your elbows out to the sides. Press your head back into your palms as you use your palms to resist the pressure of your head. Hold for 3-5 seconds, release, and then repeat three to five times.
2. Shoulder retraction exercise:
Sit on the edge of your chair and lengthen your spine, as if you were trying to grow taller. Place your hands in your lap. Bring your shoulders as far back as you can, pinching your shoulder blades together. Hold for the length of an entire commercial. Relax and then repeat one more time during the course of the evening.
3. Turtle exercise:
As you drive or type,pretend you are a turtle retracting your head into your shell. Keeping your chin level, bring your head back, flattening the curve in the back of your neck. Hold for a count of five, release, and repeat 10 times.
4. Rotation exercise:
Every hour, drop your chin to your chest, then roll your neck to the left, back, to the right, and down again in a circular motion. Repeat five times, and then switch direction, starting with a roll to the right.
5. Sleeping Posture:
The best pillow for you depends on your own preferences, but generally stomach sleepers should go for soft, side sleepers for medium and back sleepers for firm.
6. Aroma therapeutic remedy:
Fill a tube sock three fourths of the way with white rice, 2 cinnamon sticks, and 1 tablespoon cloves. Seal the end tightly with a rubber band. Heat for 2 minutes in the microwave and drape around your neck for a surprisingly pleasing aroma therapeutic remedy for sore shoulders and neck.