Neck pain is extremely common...Especially after slouching, sleeping the wrong way, or sitting at a computer for too long. Chronic tension in your neck and shoulders can also lead to headaches. So what can you do between massage appointments?
I often recommend light stretching to my patients. Of course, it's important to talk to your doctor or therapist for more individual instructions because you don't want to over stretch your neck if it's recently injured. There's head and shoulder rolls and other gentle movements to keep your joints moving freely.
You want to stretch slowly, and only to your level of comfort. Don't ever push yourself more than what you can handle. Do a little bit at a time, and try to make it equal on both sides. Hold for no more than 20 seconds at a time. Your doctor will tell you which stretches to do and which ones to avoid.
Another thing I advise is a hot compress...even better if you do this before you stretch. You can use a heating pad from the pharmacy, or moisten a hand towel for a minute in the microwave (or until hot...but not too hot) and place it around your neck and shoulders. You can do this safely up to 20 minutes to melt the tension in these areas. Your muscles love heat and will thank you for it.
If you have a strain or inflammation, however, you'll want to use ice instead. Ice is good to reduce swelling and redness. There's a 20 minute time limit for this as well, and eventually you can alternate between heat and ice, but always start and end with ice.
Warning: If you have been in an accident or suffered a severe injury, I require my patients to see a doctor first and get a note before seeing me for treatment or before trying any of these tips. This is for your safety and to minimize any further harm. Take care of yourself. Til next time...
