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733back .pdf



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10 Tips to Relieve Neck Pain

Chiropractic clinics these days get a lot of patients suffering from neck pain. Long
working hours in front of the computer, irregular diet and improper posture are
some of the contributing factors.
So how can you help yourself? How can you avoid or get rid of the neck pain?
Don’t worry, there are a few things that can help you stay fit and relieve your neck
pain.
1.Stay hydrated
Water intake is important for your spine as the discs between the vertebrae
require water to maintain the height and the spinal alignment to take pressure
off.
Maintaining a regular hydration habit over time prevents further degeneration
of the cervical discs, which reduces neck pain.
2.Keep your computer screen at eye level
The positioning of computer screen at the eye level is essential. Make sure that
when you sit comfortably in your office chair, your gaze is directly in the middle
of your computer screen. If it’s not, adjust the screen height. Also, take
frequent breaks – get up and move around at least every 30 minutes for 2-3
minutes.

3.Use a mobile headset
Avoid holding your mobile phone between your ear and shoulder for a long time. A
hands-free device is a great way to talk. It not only helps you to maintain the right
posture but also keeps the harmful radiations away from your brain.
4.Maintain proper posture
Poor posture can cause neck pain, shoulder pain and back pain. Always maintain the
right posture at all times while sitting, walking or standing. This helps to avoid
straining of muscles and ligaments and also gives you a confident look.
5.Carry weight evenly
A common mistake people make is, carrying a heavy purse or briefcase in one
hand. This creates an uneven posture in your shoulders, straining the muscles of
one side and causing pain.
Carry only your essentials in your purse or briefcase. Consider using a backpack for
heavier loads to evenly distribute the weight across your shoulders.
6.Use a water pillow
Various water pillows are available in the market and are worth considering for
patients who have tried traditional neck pillows and braces without any positive
effects. These pillows can be made firmer or softer according to your needs.

7.Try acupressure
Acupressure provides effective relief in neck pain. It soothes the tissues by
concentrating on the pain points and relaxing them. It’s important to either learn
acupressure techniques properly or get it done by a skilled professional.
8.Try remedial massage
Remedial massage has great effect on neck pain. It differs from traditional massage
as it involves rubbing oil into the skin so that it penetrates deep into the muscles
and joints, removing toxins and improving the mobility of the muscles.
9.Increase topical and oral magnesium intake
Increasing the intake of magnesium aids in the contraction and relaxation of
muscles. It helps in avoiding muscle strain and sprains that can lead to neck pain.
Magnesium is commonly found in fruits, dry fruits, vegetables, beans, soy
products and whole grains.
Epsom salt or magnesium oil can be directly used on skin for a bath. Consult with
your physician before using such supplements or oils.
10.Exercise neck muscles
Do strengthening and stretching exercises frequently to keep your neck
muscles strong. One simple exercise is “the chin tuck” exercise. This exercise
helps strengthen the muscles that pull the head into alignment over your
shoulders. It also stretches the scalene and suboccipital muscles.


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