When you put your back and neck under continual stress, you will suffer some pain. Pain in the muscles of neck and backs are some of the most common aches in modern individuals. When muscle fiber tissues stretch and tear, you will experience acute pain from the bottom of your head, into your shoulder blades, and down your spine.
There are many causes of neck and back pain. A common cause is that most working individuals spend time staring at computer screen or doing heavy lifting. It’s important that you don’t leave sore muscles in a state of extreme pain to prevent further injury and more acute pain.
If only we could have an in-house massage therapist or chiropractor to help us treat our pain, life would be great. But if you don’t have the time to type ‘find a chiropractor near me’ into an online search engine, then here are 5 home remedies you can try to relief some aches.
Change Your Sleeping Position
We spend 35% of our lives sleeping. This is why we shouldn’t underestimate the importance of a comfortable and supportive bed and pillow. When you wake up with an aching body, it might be that your mattress is in dire need of replacing. Replace your pillow, if you don’t feel like it’s supporting your head and neck.
An aching body, in the morning, can also be caused by the wrong sleeping positions. It’s advised that you don’t sleep in a fetal position (on your side with knees drawn to your chest). Rather sleep on your back with knees slightly bent, or on your side with knees slightly bent.
An excellent home remedy for a sore back and neck is stretching. Yoga is an excellent stretching exercise that helps strengthen muscles and increase a body’s overall flexibility. Stretching for a minimum of 10-20 minutes each day will relief back and neck pain tremendously.
Incorporating a daily stretch into your routine will make your body healthier. If you want some guidelines on easy morning stretches, check this link out: https://www.healthline.com/health/fitness-exercise/morning-stretches#16
Hot and Cold
Many athletes take ice baths after a strenuous match. These ice baths can be followed by a warm bath. Take a long warm bath where your neck and shoulders are completely covered in hot water. The more steam the bathroom generates, the better.
If you are dealing with acute neck and back pain then you should apply an ice pad to the affected area for a couple of hours. Follow the ice pack with a heating pad or a warm bath.
You can even go to bed with a heating pad that’s placed on the painful area. Make sure that it’s kept in place by a bandage, to give it time to work its magic throughout the night. This allows your muscles to relax while promoting blood flow that helps in the recovery of muscles.
The best way to work out the knots and spasms that your muscles have created is through a massage. Invest in a heated massage oil and ask your partner to move their hands and fingers in circular movements around the painful area.
When the correct movements are performed on your sore muscles, then your muscles will let go of any unnecessary tension. A massage also helps stimulate the lymphatic system which in return speeds up the recovery time. You can also invest in a sport’s massager or handheld massager, when you don’t have someone that can help you work out those tight knots.
Click here for some DIY massage tips.
Pain Relievers and Muscle Relaxers
When you are in serious pain, you can try over-the-counter pain relievers like Ibuprofen and other muscle relaxers. Remember that pain relievers aren’t a permanent solution. When your neck and back pain continues it is important that you consult a chiropractor or doctor.
Neck and back pain are extremely common. Don’t ignore any aches and pains in your body as it can also be a sign of something more serious. If the pain continues or causes sleepless nights and tremendous tremors of agony, then you have to seek professional medical help. Going for a professional massage or physiotherapy will have longer lasting effects.
In the meantime, you can try any of the above-mentioned DIY home remedies for pain relief.