The upper back, neck, and shoulders are the source of many aches and pains that can affect you daily. Whether from computer work or just another day-to-day activity, it doesn’t take much to get your upper body out of whack. However, by following some simple tips, you can help relieve this stress and get yourself moving in the right direction.
Tip 1: Relax Sit-Ups
If you are going to spend a large amount of your time sitting, make sure that you regularly take the time to do sit-ups. These can help loosen up any tension in your back and neck area, which can prevent it from being pulled and tightened.
Tip 2: Alternate Heated and Cooled Towels
The use of heated and cooled towels can be a quick way to relieve pain in the neck and shoulder area and reduce muscle spasms. To do this, fill two bowls with either hot or cold water and add a few ice cubes into one of the bowls.
Then, take a clean towel and place it into one of the bowls for around 15 to 20 seconds. To maximize effectiveness, do this for about 30 to 60 seconds at a time before switching towels between each bowl for two or three rounds. That allows one side of the towel to warm up while the other cools down so that it can be repeated in a way that provides a nice alternating effect to reduce pain and muscle spasms.
Tip 3: Use the Right Pillow
Choosing the right pillow when you sleep at night can help relieve tension in your neck and back area. That is because the right pillow allows your head, shoulders, and spine to remain in a neutral position which reduces stress on your neck and back muscles. A good rule of thumb is to replace pillows every six months or after you’ve experienced increased pain in the neck.
To find out what pillow would be best for your situation, there are plenty of resources online that can help determine the right one depending on how you sleep.
Tip 4: Use a neck and shoulder pain relief cream
Using a quality pain relief cream that provides a cooling sensation can be very soothing and help reduce muscle aches and spasms. These creams work because they increase the blood flow to the area, improving circulation and reducing pain. Though you may feel an initial burst of heat, this will subside as blood flow increases and nerves are soothed, leaving a nice cooling feeling behind. You can visit https://www.tigerbalm.com/us/symptoms/neck-and-shoulder-pain-relief for high-quality creams and balms to relieve shoulder and neck pain.
Tip 5: Do Some Easy Stretches
If you have a desk job, chances are your shoulders and upper back will be tight when you get up from sitting all day. Doing a few easy stretches before going to bed is an excellent way to reduce the pain and tension in these areas so that it doesn’t carry over into the next day.
The best way is to start with simple arm circles, which you can move forward and backward depending on what feels better for your body. From there, you can also stretch out the neck by moving it in circular motions clockwise and then counter-clockwise to help reduce the tension that builds up throughout the day.
You can also stretch out your shoulders and upper back by bringing them in and up towards the ceiling, holding for a couple of seconds, and bringing them down. That should be done in three sets of 10 repetitions each to get optimal results over time.
Tip 6: Address the Core Cause
The problem with most people is that they focus on one area when their issue is actually coming from another. For instance, if you have neck pain, it could be because your core muscles are weak, which causes the neck to pull or tighten up more than necessary.
As a result, it’s crucial to address both areas that need improvement; otherwise, your main problem will still stay with you. Make sure that if you are having pain, you visit a chiropractor to see the root cause of the issue and then develop a routine at home that addresses it.
Many people don’t realize how vital their spine is until they start developing issues with it, but following these tips and learning more about your body can help ensure that you take proper care of it and see results.
By using these tips, you’ll be well on your way to having a healthy spine and body. Now that you know what to do, it’s just a matter of focusing on each area so that you can see results in no time! Also, ensure that you visit https://www.tigerbalm.com/us/symptoms/neck-and-shoulder-pain-relief for more information about how you can relieve shoulder, neck, back, and joints as well as pain as a result of arthritis and much more.