I will Help you how to solve your neck pain 2022. There are a surprising number of people who struggle with neck pain on a daily basis. I’m talking about gentle movement and simple health practices that give your tissues all the strength and stimulation they need to do the job they were designed to do. was
Today I want to introduce a few strategies to help ease your pain that many people don’t think about. All of these are completely free and can be completed from the comfort of your own home. Not only will you experience better pain outcomes, but these habits should also lead to better focus and energy. Let’s dive right in!
If you’re struggling with neck pain, don’t be discouraged solve your neck pain .
Best way to solve your neck pain 2022
Before we get too far into things, please be aware that this article is for people who suffer from minor neck pain on a daily basis. If you have a history of serious neck/back injuries or problems, please consult a trusted doctor or physiotherapist before following the advice below. If you feel ready to incorporate these habits into your life, I wish you the best! Exercise at least 1-2 times a day for best results.
1) Be aware of your stress levels
One of the most effective and well-researched causes of pain is stress. This affects both your perception of nerve signals as well as your musculoskeletal (structural) health. Try to do something every day that gives you some space. This might look like a walk in the woods, a meditation session, or listening to some relaxing music. It doesn’t have to be overwhelming, just enough to remind yourself that life isn’t about work and stress.
2) Don’t focus on perfect posture. Focus on frequent postural changes
If you haven’t already heard, there is no such thing as perfect posture. Instead of focusing on keeping your spine perfectly straight and shoulders back, sit naturally and move throughout the day. Try to aim to change your position every 15-20 minutes and stand up and move around once an hour. Although it may seem unrealistic at first, if you give it a priority, you will realize that it is much more doable than you think.
3) Don’t stay sedentary. Strengthen your posterior chain!
Although many people equate physical activity with muscles like your quads, glutes, and core, you can easily train smaller, posture-focused muscles to help you perform in everyday life. I’ve left 3 of my favorite exercises for you to try. Just remember to never go through any pain. If something doesn’t feel quite right, just move on to the next exercise.7
1) ‘Warm-Up’ — Cat/Cows
Application: 8–10 reps
Tips: This is a great way to start the program because it encourages you to gently stimulate the spine while keeping your mind in movement mode. Start on all fours with hands under shoulders. Simultaneously raise the head and chest while sinking the abdomen and lifting the lower back simultaneously to perform cat. Next, lift and round the back, letting the head and neck drop. Take a big breath in while lifting the spine, and exhale on depression. Make sure you take your time with it and don’t force the range of motion! this is Easy and Best way to solve your neck pain 2022.
1) Mid-Trap Strengthening
Application: 10–15 reps
Tips: Lie on the floor with your head on a mat or pillow. Bend your arms to about 90 degrees before starting your first rep. Next, lift your elbows and hands off the floor while squeezing your shoulder blades together. Hold this retracted position for 1-2 seconds and then reset for your next rep. this is Easy and Best way to solve your neck pain 2022.
3) I/Y/W Raises
Application: 12–15 reps
Cues: The same cues and tempos apply to this exercise as well. However, this time, you are cycling with your arms in 3 positions: I, Y, and W. The difference in position will allow you to train the middle and lower traps while working on control of the scapulae. As you go through each rep, make sure the neck remains completely relaxed! Take deep breaths. this is Easy and Best way to solve your neck pain 2022.
4) Use your phone wisely (specifically before bed)
If you’re using a phone or tablet in bed, you’re bound to have an unnatural neck position for long periods of time. On top of that, splitting your arm apart to maintain the tack will cause more pain over time. This is why many people complain of pain in their upper body. Although this pain usually goes away after moving, if you persist day after day, you may have chronic problems.
If you must have your technology in bed, use it in short bouts (less than 10 minutes), and support yourself in a way that doesn’t overwork your neck, shoulders, and arms. not required. . Taking it seriously has the power to seriously improve your neck pain symptoms! As a bonus, you’ll avoid excessive blue light exposure before bed which can greatly contribute to a better night’s sleep.
5) Get a great pillow. Sleep is more related to pain than you may think
If you have neck pain, it will not like to be compressed or stretched. To avoid this, find a pillow (or pillows) that allows you to be neutral. What do I mean by that? If you sleep on your back, make sure your chin doesn’t fall too far toward the sternum. If you sleep on your side/stomach, make sure you don’t extend your ear too far from your shoulder. If you can handle a soft surface, feather or down pillows can come in handy as you can shape them to support the neck (synthetic materials are another option if you have allergies). You can also use 2 pillows and pull the top one into the crook of your neck for maximum support.
While it may seem obvious to keep your neck neutral, finding the right fit for your anatomy takes some work. However, it’s so worth it that craning your neck for 7-9 hours a night is the last thing you need to help with recovery. Just think, we’re not stretching any other muscles for this long, so why do we have to do it with the neck?
Although neck pain is incredibly common, it’s more preventable than you might think. If you struggle with everyday pain, the simple habits above may be all you need to transform your pain into fully functional wellness. With this will come a better level of focus and an overall better quality of life.
Don’t wait any longer. Take care of your neck health today!