Cervical: small daily gestures to relieve pain

Cervicali: piccoli gesti quotidiani per alleviare il dolore

The term "cervical" is now commonly used to indicate neck pain, which in medical terms is called cervicalgia. This pain can affect different areas such as muscles, tendons, nerves and vertebrae, but, except in particular and more important cases, the main cause is always the same: bad posture, abnormal positions during sleep, overload and stress. In fact, these conditions have a negative impact on muscles and tendons, which become inflamed and hurt, sometimes even causing back pain and headaches.

But are there ways to avoid or relieve neck pain? Absolutely yes:

  • Assume a correct position

During work and free time we tend to spend a lot of time on the computer and looking at the smartphone, causing inflammation in the muscles and tendons of the neck, resulting in pain in the shoulders, arms and head. For this reason it is essential to try to maintain a correct posture as much as possible, i.e. that position which is ideal so as not to lead to subsequent neck pain. For example, when writing on the computer, it would be advisable to keep your back straight and leaning on the chair, not keep your legs crossed and have a distance from the PC that corresponds to the length of your arm. It is also advisable to remember to lower your shoulders, so as not to create tension.

  • Reduce pain while sleeping

The first thing that comes to mind when thinking about neck pain and sleep are the pillow and position. Although it is true that a suitable pillow, such as the very famous wavy neck pillow or a latex pillow, and the supine or lateral position are important, it is also true that we often move during the night. In fact, according to recent studies, the fundamental thing is what you do before going to sleep. Pain is often due to weak and poorly mobile muscles and joints, which is why exercise and stretching are essential. Stress also plays an important role, in fact it would be advisable to do something relaxing before going to bed, such as doing some stretching, reading something or taking a bath.

  • Useful exercises for the cervical spine

To improve the symptoms of neck pain it is important to work to increase the flexibility, mobility and strength of the neck. A complete practice in this respect can be yoga, which also has the aim of relaxing and reducing daily stress. An alternative is to do stretching exercises every day, for example lateral neck bends and head rolls. Working on the shoulder and back muscles also benefits the neck in an indirect way. In general, maintaining an active lifestyle brings improvements to the muscle and tendon condition of the entire body and, consequently, also to the neck.

  • How to massage your neck

When there is a lot of tension, the ideal is to get a relaxing massage on the painful and tense areas. But what if you don't have the time to go to a professional to do it and no one can do it at home? You can do a self-massage! With the right hand positioned in the part of the muscle that goes from the nape of the neck to the left collarbone, begin to make small circles downwards and upwards, keeping the left arm as relaxed as possible. Once finished you can move on to the opposite side. You will immediately feel the muscles less contracted.