I started having neck pain when I was 58. Now, it is almost 12 years later, and I need to find some new ways to cope. My doctor is familiar with my pain history and has prescribed anti-depressants used as painkillers, anti-histamines, and Gabapentin to take care of nerve pain. Believe it or not, I still have to top it off with ibuprofen and Tylenol.
Last night I had my back pain under control, so I put on my favorite sleep recording. I climb into bed, and my neck starts aching so bad I can’t go to sleep. Too often I give in and just take another pill.
I see my doctor next week so I will need to have a serious conversation with her about my current meds, and any alternatives for pain that may work better. It’s time to change a few things up.
Here are six easy ways to reduce arthritis neck pain:
Adjust Your Computer Screen
Sit comfortably in front of your computer and close your eyes. When you open them, your gaze should be directly in the middle of your computer screen. If you find you have to look down, you need to prop up your monitor so that it is higher.
Ask for an ergonomic evaluation at your workplace. When I had my evaluation, my computer height was readjusted and I received a new chair. Little things like that can make a big difference.
Find a Comfortable Sleep Position
I find that I sleep better on my back, and that seems to be the best position to let your entire spine rest comfortably. If your neck is still painful, put a pillow under each arm, so the arm takes the strain off your neck.
I tried to sleep on my side, but it was not comfortable for me. Side sleepers with neck pain may want to use two pillows for maximum support.
Stomach sleeping may also increase your risk of neck pain. When you sleep on your stomach, you must turn your head to one side in order to breathe. Turning your head requires you to twist your neck, which moves it out of alignment with the rest of your spine.
Do Stretching and Strengthening Exercises
Keep your neck muscles strong by doing short sets of strengthening and stretching exercises throughout the day. Some of the simplest exercises to do are chin tucks.
The chin tucks make me sleepier and are my favorites out of all the neck exercises that I do.
Choose a Support Pillow
Which support pillow is the best for you? The one that is the most comfortable. Cervical pillows can be a good option. They are specially made to support the neck and keep it in correct alignment during the night. You don’t have to spend an arm and a leg on a support pillow. There are pillows to fit all budgets.
Cervical pillows may be hard to break in at first, so alternate with your regular pillow until you reach your comfort level.
Apply Heat
Use a heating pad or a disposable hand warmer and place it on the back of your neck. A heating pad is pretty bulky, so I have been using hand warmers. Just shake to activate, but be careful because they can really get hot.
Use Red Light Therapy
I didn’t know much about red light therapy but after reading about some of its benefits, I purchased a red light flex-wrap. You charge, place the charger on the velcro strip, and wrap it around the affected body part. You can use the bigger flex-wrap for your back, and try the smaller one for the back of your neck.
Red light therapy can reduce inflammation in the back and neck and some people experience less pain after just one session. Before using the first time, apply a wrap to your skin for three to four minutes. If your skin turns red and does not resolve in two hours, discontinue use.
Summary
It would be nice if you could just try one thing and abracadabra, your neck pain would vanish and not come back. Unfortunately, it may take some time and effort before you find the solution that is right for you. Take the time that you need and when neck pain is a thing of the past it will be well worth it.
