If sitting at your desk all day long is causing you to have serious neck pain by the end of the work week, then you will be happy to know that you can manage the pain using the following four simple steps:
Step 1: Breathe Deeply to Relax Your Muscles and Increase Bloodstream Oxygen
Before you start working on your neck pain, first you need to sit comfortably in your chair and breathe deeply for a few minutes. Stress and pain tend to make you breathe in small, short breaths and this will add to the muscle stress in your neck and shoulders. By sitting and breathing as deeply as possible to relax all of your muscles and get the oxygen flowing in your bloodstream, you can improve the effectiveness of these pain management techniques.
Step 2: Stretch the Muscles of Your Neck
Once you are feeling relaxed, then it is time to begin stretching your neck muscles. The best way to start this process is to turn your head as far as you can in one direction, hold it for a moment, and then turn your head as far as you can in the opposite direction. Do this stretch a few times and then finish by touching your chin to your chest and holding the stretch in place for a moment. These two actions will stretch the major muscles in your neck area.
Step 3: Shoulder Abduction Exercises with a Resistance Band
Using an inexpensive exercise resistance band, you can strengthen the muscles in your shoulder and neck area to help reduce your chronic neck pain. To perform the shoulder abduction exercise, place one end of the resistance band under one of your shoes and the other end in your hand. With your arm kept straight, raise your hand from your side by moving it up until it is parallel with the ground. Hold the top pose for a few moments and then repeat the exercise on the other arm.
Step 4: Reduce Your Neck and Shoulder Inflammation with an Ice Pack
Finally, wrap an ice pack with a kitchen towel and place it on the back of your neck. Let the area cool down and then move the ice pack from one side of your neck to the other. Ice will help decrease inflammation in your neck and shoulder areas. This will help you to get the maximum benefit from your neck's pain management program.
For more information on pain management, talk to a professional like Potter's House Apothecary, Inc.