Bad postures that cause neck pain are often caused by bending the head down for too long, especially when using the phone, hunchback posture, leaning forward or sleeping in the wrong position. Meanwhile, underlying diseases that cause prolonged neck pain are cervical disc herniation, tumors or infections, according to the health website Medical News Today (UK).
Poor posture is one of the most common causes of neck pain.
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Some simple measures below can help relieve pain quickly within 48 hours.
Hot compress, cold compress
Cold compresses are especially helpful in the first 48 to 72 hours after the pain begins. This is because cold compresses help reduce inflammation and numb the area. Experts recommend using an ice pack wrapped in a thin towel and applying it to the neck for about 15 minutes, several times a day.
Heat helps relax muscles and increase blood circulation, helping to speed up the recovery process. People can use hot packs, warm towels, or warm baths to relieve pain.
Neck rotation exercises
Gentle neck exercises can help reduce stiffness and improve flexibility. Neck rotation exercises are one of the most effective ways to relieve pain. These involve slowly rotating your head from side to side to stretch and strengthen your neck muscles.
Experts recommend rotating gently, not straining or moving too quickly to avoid making the pain worse.
Stretching
Stretching will help increase flexibility and reduce muscle tension. It is a great way to relieve neck pain. Some simple stretches include tilting your head forward and back, and tilting your head side to side.
When doing this, hold the position for about 30 seconds and repeat several times a day. Experts say that maintaining regular stretching exercises will prevent neck pain and improve neck health.
Maintain good posture
Poor posture is one of the leading causes of neck pain, especially in people who sit for long periods of time or use electronic devices for long periods of time. The correct posture is to keep your head in line with your spine, relax your shoulders instead of tensing them, and avoid bending your head or hunching over too much, according to Medical News Today.
Source: https://thanhnien.vn/dau-nhuc-co-4-bien-phap-don-gian-giup-giam-dau-nhanh-chong-185250313135846054.htm
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