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Cervical Disc Disease Treatment: Managing Neck Pain at Home

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Neck Pain Tip 3: Stretch continued...

2. Tilt your head to the left and try to touch your left ear to your shoulder. With your left hand, apply light pressure on your temple. Hold for 20 seconds and repeat on the right side.

3. Bend your head forward and try to touch your chin to your chest. Relax the shoulders as you do this. Hold for 20 seconds and repeat.

4. Lie on your back with your knees bent and a pillow under your head and neck for support. Nod your head forward gently, as though you were saying "yes." Hold the position for 10 seconds and then relax. Repeat 10 times.

If you feel significant discomfort with any of these stretches, stop immediately.

Neck Pain Tip 4: Move It

Research is showing that exercise is an effective way to treat neck pain. According to a study in the Journal of the American Medical Association, women with chronic neck pain who performed strength and endurance exercises using resistance bands and light weights significantly reduced their neck pain and disability. It's also important to keep active in general. Thirty minutes of aerobic exercise (walking, biking, swimming) every day can improve blood flow, nourishing your spine to keep it healthy. Talk to your doctor, physical therapist, or a personal trainer with expertise in working with people with neck pain to determine the right exercises for you.

Neck Pain Tip 5: Get Out of Your Slump

Bad posture is a major contributor to neck pain. Think about your posture every time you are sitting, standing, or lifting. Always try to keep your head and neck straight and make sure your back is supported. When you sit at your desk, for example, your computer should be at eye level and your chair should be right up against your back (in other words, don't press your nose against the computer screen). Your mouse should be positioned low enough so that you don't have to continually reach for it. When you go to pick something up, don't lean forward. Instead, bend from your knees and keep your back straight.

WebMD Medical Reference

Reviewed by Arefa Cassoobhoy, MD, MPH on August 01, 2013
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