Neck Pain and Discomfort Can Show up in Many different Ways:
Our Goal at Arc4life is to provide you with treatment options for neck pain that are natural and without side effects. So here is a checklist to end your neck pain; hopefully you can kiss painful days goodbye!
What are Some Things You Can Do At Home for Neck Pain?
Use Moist Heat For Relaxing the Muscles
First start with a hot pack or hot shower to the region - this will relax it and help with motion. You can also use a hot or moist heat pack. One of our most popular selling moist heat packs is called the trisectonal hot and cold pack (meaning 3 sections). This hot and cold pack is large enough that you can place this on your neck, shoulders and upper back area. You simply pop it into the microwave, and your hot pack is ready to go. Simple sit back or lie back and enjoy the heat for about 10-15 minutes. Do place a towel between your skin and the hot pack. You can also buy moist heating pads that you simply plug in. They deliver a constant moist therapy that soothes and relaxes tight muscles. These type of plug in moist packs are very convenient, especially when you travel.
Moist Heat Therapy for the Neck Muscles and Upper Back Area
Use a Pain Relief Gel
A pain relief gel such as Biofreeze, Sombra, or Cryoderm will help to relax the muscles. In the case of the neck area, you can easily apply this to your suboccipital muscles, cervical paraspinals, trapezius and upper back area. If you are using heat, I suggest using Sombra. It works particularly well with heat therapy. If you are looking for using a cold gel, choose Biofreeze. Both of these creams work well for knotted muscles with trigger points. One suggestion: use a little pressure (to what you can handle) and have someone work out these painful trigger points (muscle massage). Simply appying the natural pain relief gels works as well, but actually doing muscle massage on the region makes a big difference in how you will feel after.
Pain Relief Gels for Neck Pain Relief
Trigger Point Massage
Trigger Point Massage
Massge to certain neck and shoulder muscles can make a big difference and aid in pain relief sooner. A common one is in the trapezius muscle. Reach to the opposite neck/shoulder, grabbing, squeezing, and holding for 10 seconds. This is what I call a "good hurt" ( hurts doing it but feels better after). Other muscles you can work on include the cervical paraspinals, subocciptals, upper shoulders, and the rhomboids. One of my favorite tools for doing home trigger point therapy is the theracane. I have used this personally on trigger points that were hard to reach on my own. You can easily get the effect of deep tissue muscle massage by varying how much pressure you use on the trigger points. The deep pressure applied by the TheraCane Massager helps to increase the flow of oxygenated blood to the muscles. This pressure is important for restoring muscle function by breaking up adhesions in muscle fibers and tendons and stretching them to allow them to naturally heal. The increased circulation helps the muscle to work better more efficiently. It also improves muscle function overall.
Products for Doing Home Trigger Point Therapy
Exercise Your Neck Muscles and Use Cold Therapy
Gently Stretch Your Neck, Followed By Ice Therapy
Next, do some gentle stretches - tilt the ear to the shoulder hold for 10-20 seconds , repeat, and repeat on the other side. It is important to make sure you do not do these neck exercises to the point of pain. Just to the point of when you feel the stretch.
Follow up with an ice pack to the region - do it for 20 minutes on and 20 minutes off; repeat two or three times. Using an ice pack helps to decrease the inflammation in the area and also numbs up the area so that you feel less pain.
Sleep with A Contoured Neck Pillow
Use a Contoured Neck Pillow at Night
Go to sleep with a contoured neck pillow that provides neck support- I use the Arc4life Cervical Linear Traction neck pillow. There are other pillows on the market as well that will ensure that you have proper alignment while sleeping. You want to get a pillow that will provide optimal support, alignment and be comfortable. Here are a few good examples of contoured neck pillows that neck pain patients have tried and approved. We have recommended 4 specific pillows here that are great for patients with neck pain who are trying to sleep comfortably at night.
Some Neck Pillow Recommendations
1. If you have other symptoms along with neck pain such as numbness and tingling in the arms or hands OR weakness in the upper extremity, we recommend the arc4life cervical traction neck pillow.
2. If you like a firmer style of pillow with contours, we recommend the tri core pillow. It comes in a 2 levels of support: TriCore Gentle and TricCore Firm.
3. If you like a soft type of support, consider the arc4life alignment pillow.
4. If you like a neck pillow with rolls, consider the arc4life linear gravity neck pillow. This one comes in small, medium and large.
A Pillow for Neck Pain Relief at Night
Questions about the Right Pillow For You ? Call us at:
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