The aim of this exercise is to gently ease the tension in the tight muscles and reduce the inflammation in the joints. These muscles are a main source of the neck pain. To gently ease the muscles, drop your chin to your chest and place both hands onto your head with your fingers interlaced. Let your elbows drop and your arms and shoulders droop so the weight of your arms is hanging on your head. Don’t pull. Relax. You will feel the tension in the muscles in the back of your neck. Count steadily to 30 and allow the muscles to slowly stretch very gently. Then remove your hands from your head. The neck pain should be easier. Repeat as often as you like, but always very gently. And only apply as much pressure as is comfortable.
To reduce inflammation in the joints in your neck (another source of your pain), wrap a cold pack (a bag of frozen peas works well) in a couple of tea towels and place it on the back of your neck for just 5 minutes out of each hour. Keep repeating this. If the cold pack is too cold, wrap another tea towel around it. This will help. Don’t use heat. If you are taking medication for the pain, it will be an anti-inflammatory drug – to cool things down. If you use the medication with heat, you will be cancelling one out with the other! Use a cold pack to enhance the effect of the medication.
We recommend feather pillows (or similar if you have allergies), not too stuffed. The pillow needs to be soft so you can then mould it to support your neck. It shouldn’t be a solid block of foam.
Shaped orthopaedic pillows work for some people, but they have to fit your neck, and what are the chances of that? They can also be quite expensive. Memory foam is good for packing delicate objects.
If you have tried resting it but the pain comes back again as soon as you push it, come in and see us.
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