10 Relaxing Tips to Decrease Neck and Spine Pain:
How Often Should You Do These?
Chronic back or neck pain can happen to anyone at any age, regardless of their health status or level of physical fitness, because even daily activities can strain muscles or tendons. If you suffer from neck or spine pain, trust that you’re not alone.
Here are 10 relaxing tips that can help reduce your neck and spine levels:
Tip #1: Get a massage. Massages are a great way to relax and decrease pain levels because it increases circulation and improves your range of motion. By increasing blood flow you reduce stiffness, relax tight muscles, and promote flexibility. If you can, try to get a massage at least once a week.
Tip #2: Stretch your neck muscles. Stretching your neck muscles can loosen them and alleviate pain, tightness, and discomfort. Try doing some gentle stretches for your neck every day. Try these four easy stretches for a stiff neck by Spine-Health.com.
Tip #3: Use a heating pad or ice pack. Applying heat or cold to your neck can help reduce pain and inflammation. Try using a heating pad for 20 minutes at a time, several times a day. Or, use an ice pack for 15 minutes at a time, several times a day.
Tip #4: Take a relaxing bath. A hot bath can help relieve tension and pain in your neck and spine. Add some soothing essential oils or herbs to the water to enhance the relaxing effect.
Tip #5: Practice yoga or meditation. Yoga and meditation are both great, no-impact exercises that allow you to stretch, improve flexibility, and increase your range of motion. At the same you also improve the strength and stability of your muscles and tendons! Try doing some yoga poses or meditation for 20-30 minutes each day.
Tip #6: Get enough sleep. Getting enough sleep is important for overall health and can also help reduce pain levels––aim for seven to eight hours each night––but the position you sleep in is equally as important. Learn more about sleeping with back pain.
Tip #7: Quit smoking. If you smoke, quitting is one of the best things you can do for your health, including your neck and spine. Smoking can cause inflammation and make pain worse. Learn more about why smoking is a serious health risk.
Tip #8: Eat a healthy diet. Eating a healthy diet is important for overall health and can also help reduce pain levels. Make sure to include plenty of fruits, vegetables, and whole grains in your diet. Learn more about nutrition for back health.
Tip #9: Exercise regularly. Exercise is another important part of a healthy lifestyle but not all workouts are created equal. Low-impact exercises like swimming, walking, or biking can greatly improve your overall fitness and strengthen back and neck muscles. Try to exercise for 30 minutes each day, five times per week. Learn more about low-impact exercise.
Tip #10: Avoid sitting for long periods of time. Sitting for extended periods of time can cause tension and stiffness in your neck and spine, and may even lead to complications with posture and weak muscles. Break up these periods by standing up and walking around, preferably once every hour. This will improve circulation and strengthen the support muscles in your back. Learn more about the impact of a sedentary lifestyle.
When Pain Becomes Debilitating
When chronic back or neck pain becomes debilitating and starts to inhibit your normal routine, it’s time to seek professional help. At William Capicotto MD, PC we offer a large number of surgical procedures for adults, including Minimally Invasive Surgery, Computer Assisted Spine Surgery, and Anterior and Posterior Spinal Fusions to treat your pain and fix the problem at the source.
Call us today at (716) 881-0382 to schedule a consultation.
