Hey guys, Dr Ray Marquez here, your local chiropractor at Back Pain Relief Center.
My top 3 picks or tips for relieving neck pain while at home.
First and foremost, if you have a neck problem, you're not really sure what's going on, make
sure you either message me or call your primary, or get to urgent care to make sure it's nothing
too crazy.
If it's not that serious, and you want to try to do a few things at home, this is what
I'm going to recommend.
First and foremost my number one pick for neck pain is icing it.
Everyone's always unsure whether to use ice or heat and it's been my experience over the
years that neck pain is almost always and underlying issue.
A lot of people think maybe it's my muscles, which the muscles maybe tight, but muscles
are usually tight because something's going on underneath.
Whether it's a disc problem, whether it's a nerve problem, something is dysfunctioning
that neck and it's inflamming and that's what's causing pain.
Tight muscles are tight and usually don't generate pain, underlying disc or nerves are
normally the pain generators so, if you're having some neck pain I recommend icing your
neck 15 to 20 minutes at the end of each day.
Right now, I'm going through some neck pain myself, I get my neck cranked a couple of
times over at Ju jitsu and it just seems to never go away and it seems when it gets a
little better, someone else cranks it again.
So it's kind of an ongoing issue with me so I make sure I ice my neck every single day.
15 to 20 minutes and what I do is I take a nice big ice pack, I roll it up and I put
it at the base of my neck and I kind of lean back on my sofa and I watch a bit of tv for
15 to 20 minutes.
Real easy way to do it.
Ice isn't fun, noone likes doing it, but it has great results.
My number 2 pick or tip for relieving neck pain at home is cervical traction or neck
traction.
There's a lot of physical therapists that will get you to do some really expensive cervical
traction, and they put you on these big machines and things like that or they have you do a
home unit where you're at home and you've got to hook all this stuff up and the easiest
way to do some cervical traction what I recommend to all my patients is a couple of things.
You can either just sit in a chair lean all the way back and just lean your head back
and let your head hang over the edge of the chair.
That's stretching out all the neck muscles, the ligaments, the front of your chest and
all that allowing the head to come back, decompressing the joints, relieving pressure.
Another real easy way to do it is just laying on your bed hang your head over the side of
the bed and just let all that stuff stretch out.
Just be real careful, it could be more aggressive than you think so the first time you do it
just try 30 seconds to a minute get on up and see if it bothers you the next day.
If it doesn't then it's a great way to start tractioning your neck at home which will decompress
the joint which will stretch everything out.
Real easy way to do it.
My third tip on neck pain relieving tips is range of motion stretches.
One of the things that I see most with my patients is they begin to decrease range of
motion or they lack range of motion.
They can't look over their shoulder, or they can't put their ear to their shoulder.
And what you need to do is those simple things so I'm going to pull my head my ear to my
shoulder and I'm going to push on it.
Then we can do both sides and then we can even look over our shoulder and push on it.
Motion is good in a neck.
We don't want decrease that motion.
Don't be afraid to push it a little bit and get a real good deep stretch in there.
As long as youre not feeling any sharp pains going down your arm or tingling in your fingers,
or something that feels unstable, it's ok to push it a little bit.
So top 3 home relieving neck pain tips, number 1 ice 15 to 20 minutes each day, number 2
cervical traction or stretching which you could do by just leaning your head over the
bed, and number 3, is going through your range of motion stretches, keeping neck nice and
moveable, move your chin side to side, ear to shoulder and keep it nice and flexible.
I hope that helps someone out there if you are suffering from some neck pain, make sure
you try these tips.
If it doesn't help, just shoot me a message, we'll talk about it.
Or just stop in both my clinics, whether they are in Myrtle Beach or Vineland, are all walk
in, you don't need appointments, stop in we'll get you feeling better as quickly as possible
with no long term commitments to any long term treatment plans.
In and out.
If you'd like more information, in Myrtle Beach you can reach us at myrtlebeachwalkinchiro.com
If you're up in New Jersey, it's BackPainRC.com If you kind of mess up and go to either one,
don't worry about it, you can shoot us a message, or call us, we'll get you to the correct office.
I hope all is well, and everyone's enjoying their afternoon, and I will talk to you soon.
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