What to do if you sprain your neck? 10 tips to relieve pain

In life, many people have experienced stiff neck. The next day, they can't move their necks. When they move, their necks hurt. Stiff neck is not a disease, but it hurts like hell. So what should we do?

★Do shoulder and neck exercises

Tilt your head toward your left shoulder, place your left hand over the top of your head on the right side of your head, and place your other hand on your right shoulder. Then very gently try to pull your head to the left, then tilt your head toward your right shoulder and do the same.

Ask a doctor for massage

The patient sits upright on a square stool, and the doctor stands behind or to one side of the patient. The acupoints selected are Fengchi, Jingzhong, Jianjing, Jianwaishu, Juegu, and Luojin.

Use your thumb to push the neck from top to bottom several times to straighten the muscles. Use your thumb to rub the painful points on the neck several times to dissipate the muscle knots. Press the painful points with one hand and support the top of the head with the other hand to do flexion, extension and rotation of the neck. The range of motion can be gradually increased to improve the mobility of the neck.

Lateral neck pull

The patient sits upright on a square stool, and the doctor stands beside him (for example, turning to the left).

The doctor opens the right hand and places it on the left side of the neck. The doctor places the left hand on the right side of the head and applies force to the left. The doctor asks the patient to fully relax and move the two hands in opposite directions. When the side is bent to the maximum angle, the doctor applies a little force and a "sound" can be heard. Then the same method is applied to the opposite side.

Neck rotation and lever technique

The patient sits upright on a square stool and the doctor stands behind him.

The doctor places one hand on the back of the head and the other hand on the lower jaw. After a little movement, the doctor asks the patient to fully relax. When the rotation reaches the maximum angle, the two hands twist in opposite directions and make a "sound". Then the same method is applied to the opposite side.

Self-massage neck

1. Use multiple fingers (index, middle, ring, and little fingers) to massage the neck 20 to 30 times. Pinch the shoulder muscles 20 to 30 times. Slowly do lateral flexion and rotation of the neck 20 to 30 times. Do this once in the morning and evening every day. It is also suitable for neck sprains.

2. Use the thumbs of both hands to massage the back of the neck, first the middle part, then the muscles on both sides. From top to bottom, then from bottom to top, repeat this process 15 to 20 times, 2 to 3 times a day. Note that the force should be moderate when massaging. Too much or too little is not appropriate. The force should be moderate until you feel a slight soreness.

3. Cross the fingers of both hands, place them behind the neck, and rub the neck back and forth gently. Rub it 50 times continuously. After the neck becomes warm, you will feel relaxed and comfortable.

Apply heat to the sprained area

Hot water bottles, electric hand warmers, hot towels and infrared light bulbs can all relieve pain. Be careful to prevent burns.

Taking pain medication

Take 1 tablet of painkiller orally for temporary pain relief.

You can choose safflower oil, Gancunshan rheumatoid oil, Yun essence, etc., rub the painful area 2 to 3 times a day.

Apply moist analgesic ointment or fragrant analgesic ointment to the painful area of ​​the neck and change it once a day. The analgesic effect is ideal, but the patient feels that the neck movement is restricted to a certain extent after applying the ointment. Pregnant women should not use it.

Auricular acupuncture points

Auricular acupuncture: Place auricular acupuncture points on the neck and occipital area. Press the auricular points with the tip of the index finger for 5 to 10 minutes, or massage the auricular points with the tip of the index finger.

Acupuncture: For those who cannot bend forward and backward, use Dashu, Jinggu, and Kunlun points. For those who cannot look back and forth, use Jianwaishu, Houxi, and Fengchi points. Generally, Xuanzhong point can be used, which is located three inches above Zuwaidong. Needle for 4 to 5 minutes, moxibustion for 3 to 7 minutes, or massage this point for 15 minutes each time.

Cross-arm struggle

Cross your fingers, place your palms behind your neck, and push your neck forward. At the same time, shake your head left and right 3 to 5 times, then relax, pause for a while, and repeat. You can do this about 5 times.

Note that your hands should be placed at the back of the neck, not at the back of the head. When pulling the neck forward with force, your arms should be appropriately separated to facilitate the left and right rotation of the neck.

Shaking your head and looking at the sky

1. Head shaking: This is the shaking head action, which was called "lion shaking head" in ancient times. Shake your head back and forth and left and right. Note that you should shake your head slowly at the beginning, without exerting force. The amplitude of the head shaking can be gradually increased. At the same time, try to relax your neck and do not tense your muscles.

2. Sky-gazing: Lie upright and slowly tilt your head back. When you have tilted your head back to the maximum, turn your head to the left and right for 5 to 10 times each, and then return to the original position. You can repeat this exercise several times. This method is most suitable for people who keep their heads down or work at a desk for a long time.