Self Help For Neck Pain

Are you experiencing neck pain? If so, it is important to learn what you can do to help yourself. The benefits of treatment are always much more satisfying for both the healthcare provider and patient. Self-care promotes independence and a feeling of accomplishment. You are the most important part of this “team” effort to get you better!

When neck pain strikes, it is important to take care of yourself. The acute stage is the period of time when neck pain first starts and it’s usually very sore and painful. This stage occurs immediately after an injury and continues for 24 to 48 hours but can be perpetuated for a week or longer if you are careless about your activities and keep irritating it. Injuries to the neck are similar to a cut on the skin. If you pick your cut, it will bleed again. Sometimes, you have to wait a week or two before you can, “…pick off the scab.” This analogy also applies to neck pain after an injury. At this stage, you need to apply the principle of “PRICE” (Protect, Rest, Ice, Compress, Elevate). To protect the neck, avoid quick/unguarded movements as these can “…pick at the cut” and re-injure the tissue. Rest means you may have to hold back on some activities that may place strain on the neck and might also, “….pick at the cut.” Ice is a WONDERFUL pain killer and anti-inflammatory and should be rotated on/off/on/off/on at 15 minute rotations of ice/no ice/ice/no ice/ice. This creates a “pump-like” action that pushes away the swelling and therefore, reduces pain. After 24-48 hours, you can alternate ice/heat/ice/heat/ice at 10/5/10/5/10 minute intervals as heat relaxes tight muscles and as a result, can help reduce pain. These self-help techniques can continue for a few days to a whole month, depending on the degree of injury and how nice you are to yourself.

If you are experiencing neck pain, Morgan Chiropractic can help. Our team of experts can provide you with the care and support you need to feel better. Schedule a consultation today and take the first step towards a pain-free life.