The German health magazine Freundin shared several practical tips to help relax the neck muscles and relieve pain—an issue many people face due to poor sleep, stress, or improper posture.
1. Active Sitting
Sitting in the same position for long periods often leads to a rounded back and poor posture. To counter this, try gently extending your chin forward and rotating your neck vertebrae. You can also place a circular pillow behind your head while seated to support the natural curve of the spine.
2. Comfortable Sleep
If you wake up with neck pain, your sleeping position may be the culprit. In such cases, consider using a neck-support pillow that helps maintain the spine’s natural curvature. Avoid sleeping on your stomach, as this puts constant pressure on nerves and blood vessels. For side sleepers, it’s helpful to use a mattress that allows the shoulder area to sink in slightly for better alignment.
3. Acupuncture
Acupuncture has shown good results in relieving neck pain for many individuals. This traditional Chinese therapy works by restoring the flow of energy in the body. Often, 3 to 5 sessions are enough to notice significant improvements.
4. Pressure Point Therapy
Another technique involves applying pressure to specific points on either side of the neck—just above the hairline and close to the spine. Start with gentle pressure, then gradually increase intensity, using warm hands or fingers for better effect. Maintain pressure for about one minute on each side.
5. Heat Therapy
Using a heat patch can deliver long-lasting warmth to the affected area, helping to ease muscle tension. However, avoid applying heat if the neck pain is caused by an infection, such as meningitis, where heat could worsen the condition.
6. Targeted Exercises
Simple neck and shoulder exercises can help both prevent and relieve sharp pain. Sit upright on a chair with your knees at a 90-degree angle. Slowly rotate your head to the right and hold for eight seconds, then to the left and hold again for eight seconds. Repeat this movement five times.
7. Consulting a Doctor
In some cases, neck pain may originate from dental issues, such as teeth grinding (bruxism), misaligned teeth, or poorly fitted dental crowns or dentures. In these instances, a dentist may be the right specialist to consult.
8. Massage and Essential Oils
Essential oils can offer both pain relief and relaxation. For instance, mix five drops of rosemary oil with jojoba oil and gently massage it into the neck area. Alternatively, you can apply two drops of peppermint oil directly to the painful spots for a cooling and soothing effect.
