If you are struggling with neck pain I understand how frustrating it can be. Tasks that were once simple like brushing your teeth or turning your head whilst driving can become a challenge, and it can impact other areas such as sleep and overall mood.
Unfortunately neck pain is common and something we see regularly at Epoch Lincoln. In fact it is estimated that 70% of the population will experience some form of neck pain in their lives.
When it comes to the symptoms experienced with neck pain, everyone’s experience is different, but commonly for ‘simple’ neck pain we see symptoms such as tenderness to touch and reduced and painful movement. People can also experience pain that radiates to the head, shoulder, or arm.
So why do we get neck pain in the first place?
There are many things that can contribute to neck pain. Repeated daily activities such as sustained poor posture, work conditions, or even long-term stress can contribute. The neck pain may be because of an injury or there can be degenerative changes of the spine that can contribute to the pain experienced. As you can see, there is no one size fits when it comes to this issue.
The good news is, if you are struggling with neck pain there are many things you can do to help and the pain can either self-resolve, or go with some tailored care such as chiropractic.
Here are 6 steps you can take to help neck pain:
1. See your chiropractor
Seeking help sooner rather than later can offer reassurance and help your body recover. Chiropractic has been shown to be safe and effective for helping neck pain, and it’s something that we have extensive experience with at Epoch.
2. Keep mobile
It can be tempting not to move when in pain, but gentle movement can help with the healing process. Try to move your neck in all directions slowly on a regular basis throughout the day, but be sure to listen to your body so you are not exacerbating the pain. Try incorporating gentle exercise each day too, such as walking, but avoid high impact movements.
3. Adapt your screen use
If you are looking down throughout the day at your phone or other devices it will increase the stress through your neck. If you need to use screens, elevate your screen to just above your eye line which will encourage you to look slightly upwards. Be sure to incorporate regular breaks, ideally every 20 minutes to allow you time to get moving and reset your posture.
4. Warmth or ice
Applying warmth to your neck, whether it be in the shower, wearing a scarf or using a wheat bag or water bottle can create a soothing effect and help to reduce some tension. If applying heat, I’d recommend doing this for 10-20 minutes at a time. If you have sustained an acute injury, applying something cool can help short term to reduce inflammation. Wrapping a bag of peas in a tea towel is a simple thing to do, and 10 minutes at a time can help. Listen to your body and see what works for you.
5. Manage stress
It is unrealistic to remove all stress from your life, but it is important to be aware of how it impacts you, as well as being proactive with helping your body deal with it. You may find if you are stressed long term that you hunch your shoulders or clench your jaw for example, which creates tension and rigidity through your body and may be contributing to your neck pain. A technique I would recommend doing during a stressful situation and also proactively each day is box breathing. It will increase your bodies adaptability to respond to stress, and help to reduce that tension. If you have visited Epoch and remember your Heart Rate Variability (HRV) score from your consultation and progress exams, this is one of the techniques we mention. If done consistently, it can dramatically help with your HRV and assist in your healing.
Here is what you need do:
6. Check your sleeping position and pillows
You spend a third of your life in bed, so it is important to check in and see if your sleeping position or pillows may be impacting your neck pain. If you are currently struggling or want to be proactive with your spine health, here are a couple of things to consider.
Lying in a neutral position on your back will help to reduce the tension through your spine and surrounding tissues. I’d recommend using one thin pillow whilst on your back which will prevent your head and neck being forced into a forward flexed position. If you prefer to sleep on your side, make sure your pillow fills the depth of your shoulder so that your head remains neutral in line with your body. Avoid sleeping on your front where possible, as this will force your head to one side and likely exacerbate the issue.
If you are currently struggling with neck pain, give these 6 steps a go and see if they help. If your pain does persist or you are concerned about your symptoms, then please seek help. We are always here to assist, even if it is offering advice, and if you do visit the centre we will aim to get to the root cause of your issue and guide you appropriately.
With love,
Sarah
Sarah Waller26 October 2022
