Hectic schedules, improper postures, irregular food habits, accidents and injuries or any other reason can lead to neck and shoulder pain. No matter how mild or extreme the pain is, it can eventually grow into something more dangerous. So here are some natural, easy to practice and drug-free solutions that can provide you relief from neck and shoulder pain.
1. Take breaks
If you are into regular desk jobs and have to sit in front of a computer for long hours then try to take short breaks. It is not that difficult as such. If you get up from your seat to address a nature’s call or attend a personal call or even to meet or greet someone, then do 2 to 3 rounds of neck and shoulder rolls. That’s it! Such mini breaks if utilized wisely, can do great miracles in bringing relief from neck and shoulder pain.
2. Rest and sleep well
If you are into taking naps then make sure that you are resting on a right kind of surface. Buzzing off on a desk or chair or sofa can cause neck or shoulder pain. The same applies for sleeping too. Sleeping on a firm mattress can keep the upper body symmetrical and away from pain.
3. Hot shower
A hot shower after a tiring day seems to be ideal. And it definitely is. Hot shower can give you relief from muscle stiffness and tension. It can also boost oxytocin levels. Basically it soothes your stress and gives relief from pain.
4. Ice pack trick
If you are experiencing extreme neck and shoulder pain, then try the ice pack therapy. It numbs the area and inflammation that causes pain. Do not let the pack rest on any part for more than 15 minutes. Practice ice pack therapy for 2 to 3 hours in a day.
5. Gentle stretching
If you are not that much into core exercising then it is advisable to perform stretching on every day basis to keep neck and shoulder pain at bay. Besides, if you are already suffering from the pain, then try gentle stretching to get relief from the ache. Do not push yourself. Small reps for short duration of time can be useful and safe.
What better than yoga to be flexible! Practicing yoga every day can not only keep you away from pain but can make your body flexible and improve blood circulation that can help you to reduce the intensity of pain.
Visiting a professional massage center or spa can definitely be useful in bringing relief from pain. Home massages can also work. Apply any pain relief ointment or lavender oil and massage the affected area gently for 15 to 20 minutes then have a hot shower and you will feel relaxed and relieved.
One of oldest and most reliable natural pain relief therapy is physiotherapy. Do not hesitate to turn to physio-devices in case of chronic and acute pain.
Our wrist also termed as the carpus or carpal bones is a complex joint that bridges the hand to the forearm. Since it undergoes a lot of repetitive motions every day, when it exceeds its limit, pain or injury is bound to happen. One such progressive condition called ‘Carpal Tunnel Syndrome‘ develops when one of the major nerves to the hand — the median nerve, gets pinched or compressed.
Carpal tunnel syndrome (CTS) is a common neurological disease with the prevalence of 2.7%–5.8% in the general population says in the group study from Central India. It is the median nerve that controls the movement and feeling of our thumb and other fingers, except the pinky and a slight pressure in it, can cause us this syndrome. But, then how to confirm whether it is carpal syndrome and not just a regular wrist pain?
Check out for the following carpal tunnel symptoms:
The symptoms of carpal tunnel syndrome, tend to develop gradually over time with the first symptoms often appearing during the night, or on waking up in the morning.
❖ Tingling, burning, or itching and numbness in the palm of the hand and the fingers, especially the thumb and index finger.
❖ Losing grip strength and difficulty in grasping things or forming a fist
❖ Typing, opening and performing other such small actions become challenging
❖ Holding things for a prolonged period of time such as a book or a phone becomes difficult
❖ Occasional shock-like sensations that one feels like shaking it away
❖ Spreading symptoms all over to the hand and shoulder
❖ Loss of sensation in extreme cases or if left untreated
Causes of CTS:
❖ overuse of wrist in doing repetitive movements
❖ pregnancy, menopause, or overweight
❖ repeated use of vibrating hand tools
❖ work stress
❖ gout or any type of arthritis
❖ hypothyroidism, or an underactive thyroid
❖ diabetes or any other health conditions
❖ trauma, such as dislocation or fracture of the wrist
❖ structural problems in the wrist joint
❖ a cyst or a tumour in the carpal tunnel
❖ any kind of swelling or inflammation around the tendons
Carpal tunnel treatments:
❖ As a self-care, you can start by soaking your wrist in an ice bath for 10-15 mins. For the pain that wakes you up at night, shake your wrist gently and sleep keeping it in a hanging position over the side of your bed.
❖ Get proper rest and take a break from activities that trigger the pain or worsen the symptoms
❖ Wear a wrist brace or splint to support your wrist and prevent it from bending or twisting at night.
❖ Take steroid injections if necessary to reduce the inflammation and severity of other symptoms
❖ Perform carpal tunnel exercises and wrist-strengthening yogas to reduce the pressure on the median nerve and boost your grip
❖ Try electrotherapy, It’s ultrasound device uses sound waves that causes mechanical vibrations on your hand and wrist thus stimulating the blood flow and help relieve the pain of CTS, accelerating natural and faster healing.
Few simple cares like not gripping too hard or overstressing your wrists, wearing wrist splints, keeping your keyboard at the wrist level, healthy diet, exercises etc. can prevent you from developing carpal tunnel syndrome.
With all the time our heads bent low over computers and cell phones, what we ignore the most is our neck, which is bearing all the weight of our head. Every 10° tilt forward, adds the pressure of about 10 pounds on the neck.
Later, he begins the nagging pain that impairs the ability to perform even our daily activities. A slight ache may be due to a strain but a prolonged one can be an indication of something very serious condition like Cervical Spondylosis.
Cervical spondylosis is a condition where an abnormality is seen in one or more discs, the cushion-like substance that lies between the neck bones. It most often leads to a stiff neck, severe neck and shoulder pain, and occasional headaches. In extreme cases, the pain may extend to the arms and hands and base of the skull. In India itself, 20% of people having neck conditions fall in the age group of 16-34 who neglect treatment considering it to be a minor strain.
Neck Pain Causes
Cervical spondylosis generally causes because of degeneration and wear-and-tear of the cervical spine over a long period of time. Ageing is the most common cause of neck pain, while, engaging into some strenuous activities like lifting heavy objects, neck injury, practising martial arts, performing dance or gymnast etc., are counted as other neck pain reasons. Since the constant pain in neck can be annoying, we have some pain management tips i.e. some dos and don’ts that you must follow so as to avoid turning your neck pain into something major.
1. Watch your posture while sitting, working, sleeping etc. Correct your posture and maintain it. Sit erect and keep your neck in a neutral position.
2. Use an appropriately sized, comfortable pillow, neither too big nor too small.
3. Take a break from work in between and stretch your neck upwards, downwards and sideways to relieve pressure and strain on the structures within the neck.
4. Make sure your computer screen is at eye level and rest your wrists on the table or the elbow on the chair while using the computer to give comfort to your neck.
5. Check for bike shock absorbers often and use smooth roads to avoid sudden jerks on your neck.
6. Wear neck belt to support your painful neck if necessary.
7. Practice cervical spondylosis exercises at home to strengthen the neck muscles and improve the flexibility of your neck.
8. Take high fibre content diet like vegetables, fruits, containing zinc, omega3 fatty acids to have better healing or relief from neck pain.
9. Use a neck massager to loosen up the stiff neck muscles.
10. Make use of physiotherapy tens machine as a cervical spondylosis home treatment option, which is safe, sound, natural, non-invasive and 100% effective than any other neck pain remedies.
1. Don’t hang your head too low for more than 10 minutes no matter what you are doing.
2. Don’t put your hands under the head while sleeping.
3. Don’t talk on the phone, leaning your head to one side or the other.
4. Don’t lift any heavy weight or do any strenuous cervical exercises all of a sudden.
5. Don’t roll your neck as it will grind your neck bones together.
6. Don’t try any hardcore massages, since it will only worsen the neck condition.
7. Don’t use neck collars for too long.
8. Avoid cold exposures and cold bath. Keep your neck warm and covered during the cold.
9. Avoid citrus fruits, egg, tomato, potato, since they can precipitate pain.
10. Don’t go for any random spondylosis treatment at cheaper prices.
Keeping in mind the above dos and don’ts will prevent you from developing any serious neck pain conditions. Take care of your neck. Nod yes to good health!
Our knee joint being one of the complex joints in the human body, the pain and discomfort felt in it can vary a lot. You may have felt an achy pain in the back of your knee many times and taken it lightly because for us, knee pain is only one.
Our knee is one of the most injury-prone joints. It is a complicated mix of bones, cartilage, ligaments, and tendons that can break, strain or tear which is enough for a persistent knee pain to develop. So then, why does the back of the knee hurt? What can be done about it? Let’s understand all.
Causes of pain behind the knee
Behind knee pain (also known as posterior knee pain) is a common form of ache that people experience from time to time. It may heal on its own or can turn chronic if not taken care of. For that, you got to understand the pain first. Try to figure out the point on the back of your knee from where the pain exactly is coming from? Watch out for blood clots, clicking sound, lump, numbness and weakness in the leg, fevers and redness associated with swelling as the symptoms of each condition are different. Following are the possible reasons why the back of your knee hurts.
- Leg Cramps
Overuse of muscles without being stretched make them tight, which causes cramp. The thigh or the calf muscles near the knee are the areas where cramp occurs the most. Leg cramps can also be due to dehydration, infection, nerve problems, and pregnancy. It is a sudden, painful spasm of the muscle which lasts for a few seconds or minutes and after it resides the muscle become sore for a few hours. Gentle stretching and massaging the leg muscle or placing heat pad can help reduce the pain and soreness.
- Meniscus Tear
Each of our knees has 2 menisci – horseshoe-shaped pieces of cartilage that cushion and stabilizes the knee joint. A sudden trauma on a knee, fall or twist can cause the posterior portion of the meniscus to tear, inducing pain all over the back of the knee. Some may even feel a “pop” along with pain, stiffness, fatigue, and locking of the knee. Rest, ice, compress and elevation of the affected knee can help alleviate the symptoms and allow it to heal faster.
- Arthritis and Gout
The natural wear and tear of the cartilage of the knee joint can cause pain in the back of the knee which is called Osteoarthritis which is a degenerative disease and is common among people. Even autoimmune diseases, such as lupus and rheumatoid arthritis, inflammatory arthritis like gout, can cause pain behind the knee. The symptoms include loss of motion or difficulty bending the knee, inflammation, stiffness, fatigue etc. Exercises, hot and cold therapy, active life all these help in managing the arthritis pain.
- Baker’s Cyst
A swollen lump or a pocket of fluid that builds up in the back of the knee, leading to pain and swelling is Baker’s cysts. The synovial fluid that acts as a lubricant for knee joint when is produced in a large amount, builds up and forms a cyst. As the cyst grows, it shifts to the surrounding muscles or put pressure on tendons and nerves, and when it bursts, the pain becomes unbearable. Physical therapy can help heal Baker’s Cyst.
- Hamstring Tendonitis
While walking, running or doing sudden movements, stiffness of sharp pain that is felt behind the knees eventually subsides a few minutes and comes back indicates that you may have tendonitis in your hamstring. Athletes are more prone to develop this. Due to the overuse and repetitive motion of hamstring muscles, a strain or cramp occurs commonly and ultimately develops into tendonitis. Hamstring exercises, knee braces etc. may help.
There are even other causes of pain in the knee joint like the Jumper’s Knee, Ligament Injury (ACL or PCL), Deep vein thrombosis (DVT), trauma etc. Whatever the reason may be, although the above-mentioned remedies like hot and cold therapy, R.I.C.E, exercises etc. may help, chances are you may feel pain in the back of the knee again. Hence, to treat your knees without any surgery or side effects, you need one effective and permanent solution – Electrotherapy. Devices like SONICTENS or Combo3 Plus are designed specially to help you with any kind of knee conditions, pain-free and naturally.
Today’s lifestyle is 9 hours of sitting in front of the computer and other hours on mobile and what we get out of it in the end? Neck and back pain.
There is nothing to blame but our sedentary lifestyle for all the aches and pains. Today, we have no time for anything healthy, be it taking a walk, eating or sleeping, but have time for browsing or scrolling things on computers, laptops or mobile. Sitting or lying, we are constantly into any of them so engrossed that we even forget to take a break or stretch a bit due to which it is our back and neck that suffer the most.
Due to ignorance and stressful schedule, the minor backache and pain in the back of the neck that you might be feeling sometimes can turn into chronic pain for a long time. But, there are solutions to every pain and discomfort and before discussing the treatments, here are the possible causes of neck and back pain.
- Poor posture
- Lack of muscle stretch
- Constant use of mobile and computer
- Disc herniation
- Sprains and strains
- Trauma or injury
Now, let’s see some simple yet effective neck and back pain home remedies that need a very less effort and time from your side.
Take a break
You might wonder how taking a break can be a remedy? Well, guess what, taking a break from your stressful schedule, stretching your muscles, moving around, and relaxing, all these can actually bring down the intensity of neck and back pain to an extent you cannot imagine as the muscles won’t get stiff and there will a good blood circulation as well. Remember, workloads can be postponed but health cannot.
The old traditional Chinese treatment method, acupuncture involves the insertion of fine sterile needles into specific points that run along lines of energy called meridians. The energy, which the Chinese call “qi” (pronounced “chee”) flows in a healthy, harmonious body and when it gets stuck somewhere, we feel discomfort in that particular area. Hence, the purpose of inserting needles into the points is to break that knots and get the qi flowing again. Acupuncture works well for chronic pain as it goes deep into the issue.
Another excellent remedy for neck and back pain relief is a good, deep massage. Those stiff muscles and ligaments of your neck and back need a relaxation now and then and what can be better than a pair of hands of a professional masseur? Seek someone who knows the pressure points well so that backache and pain in the back of the neck, both goes away.
fitness, sport, training and lifestyle concept – smiling couple stretching outdoors
The more you keep moving, the healthier you will be. Don’t just lie down because you have back or neck pain, it will only cause more stiffness. Exercise regularly. Practice neck and back pain exercise focusing on improving their strength, mobility and flexibility.
Ultrasound & TENS therapy
Why take two different treatments for neck and back pain when you can treat both using one device? Yes, SONICTENS, an electrotherapy machine that is a combination of therapeutic ultrasound and TENS unit, is one compact and sleek device that can work on multiple painful conditions. They help the brain produce its own painkillers called endorphins which ultimately eliminates the nagging neck and back pain well and good, naturally without any side effects.
No matter what treatment you opt for, neck and back pain will keep coming if you don’t make necessary changes in your habits and lifestyle like maintaining a good posture, keeping your neck and spine in an aligned position, adjusting the monitor height and keyboard placement to your level, limiting phone or laptop usage, stretching in between, moving around etc. After all, care today is healthy tomorrow.
Believe it or not, our neck hurts almost every day with us ignoring it all the time. Actually, most of the time, it’s our actions that are inviting neck pain. But then, every painful condition can be prevented.
In the present times, our daily activities include staring into a desktop/laptop for long hours at job or home, scrolling our mobile screen, carrying out household and other chores all the time, and sleep late at night, that’s it. You can guess how much stress our neck joint undergo daily. Henceforth, pain in the neck is a common condition today.
Of course, there are other neck pain causes apart from our lifestyle habits like an injury or trauma, cervical spondylosis, lumbar spondylosis, trapezitis, whiplash or a sudden jolt, sprain or strain during sports, degeneration or wear and tear due to arthritis or old age, etc. but, let’s see how you can prevent chronic neck pain with few simple preventive measures.
Your sleeping position, mattress, pillow, everything contributes to neck pain. Sleeping on the back is generally considered best for the spine, but for the neck, place a pillow under each arm to take the strain off it. If you have the habit of sleeping sideways, place a pillow of around 4 to 6 inches thick, depending on the density of the pillow material and the distance between the neck and point of the shoulder to prevent your head and neck from turning or bending unnaturally to either side.
1. Neck pain from the pillow is awful
Use a pillow that maintains and supports the natural curve of your neck to avoid it. Use a flat or an orthopedic pillow that has a more profound depression where the head lies and provides extra support under the neck. If comfortable, sit in a recliner, or buy an adjustable bed where you can keep the upper part of the body at an incline and use a small or relatively flat pillow.
2. Tech-neck tips
Yes, you heard it right, tech-neck is what majority of us suffer from today. Working on a computer or at a desk all day, mobile usage, lesser breaks, all these causes neck pain and stiffness. Well, you can avoid that by making a few changes. Use a chair with a headrest and adjust it at a proper height to prevent yourself from looking down with your neck flexed forward. Adjust your keyboard and monitor as well. If using a laptop, place it at an eye-level position. No matter how comfortable your office chair posture is, get up and move. Perform neck stretches for pain relief.
While using mobile or tablet, hold it close to eye level to avoid sloping your head forward or bending your neck down. Buy a holder to give rest to your arms and to elevate your device. Use headset, earbuds, or speakerphone to speak rather than keeping phone between your ear and neck.
3. Lifestyle tips
Keep your neck muscles in good shape by practicing neck pain exercises regularly. Never ignore your neck pain as minor aches can be warning signs of something big. Drink enough water and hydrate the discs—the porous structures that lie between the vertebrae in your neck. Never carry uneven weight on your shoulders as it will cause both neck and shoulder pain. Wear seatbelt to prevent whiplash.
There are differences in neck pain too. Make sure you take the right treatment. For example, the neck on the left side indicates inflammation, muscle strain, a pinched nerve, while neck pain on the right side means degeneration or wear and tear, bad sleeping position, etc. Whatever the cause may use electrotherapy device called SONICTENS for natural neck pain treatment.
Making small changes can prevent your neck pain from turning chronic. Keeping your phone away as maximum as possible, taking breaks, exercising, and relaxing is the least you can do to keep your neck joint hale and hearty.