According to the National Library of Medicine, chronic neck pain is a common health issue faced by Americans, with one in three people being affected annually. Several factors cause chronic neck pain, such as poor posture, muscle inflation, age-related wear and tear, whiplash, and bad sleeping habits and postures. However, many sufferers of chronic pain make the unhealthy decision of ignoring their pain and treatment options in the hope that their symptoms will go away over time. However, this only escalates the problem, causing more discomfort and a hindrance in your everyday life. Understandably, you may be hesitant to take oral medication or undergo surgery, so what options do you have? Fortunately, there are non-traditional means you can get the relief you are looking for. Below a guest writer shares alternative ways to reduce chronic neck pain.
- Mindfulness and meditation
The truth is chronic neck pain is not physically taxing but also takes a toll on your emotional well-being. This often causes people experiencing such pain to showcase symptoms of depression, anxiety, and stress. Researchers have found that indulging in mindfulness practices and meditation regularly can serve as a tool in alleviating these adverse physical, mental, and emotional effects. Further studies showed that people who used mindfulness to treat their chronic pain had less activation in the parts of their brain that process pain. Daily mindful practices allow you to focus on your mind and body without judgment. In the case of chronic neck pain, mindfulness helps you acknowledge the pain and the thoughts accompanying it. Doing this helps your body relax and slowly alleviate the pain.
The same can be said for meditation, as research has shown that meditation can effectively ease chronic pain. A study showed that meditation also significantly reduces the distress associated with chronic neck pain. Therefore, when you’re experiencing neck pain, you should consider doing some yoga, tai chi, and other relaxation and meditative techniques to effectively ease the pain.
- Change your diet
As the age-old saying goes, “You are what you eat.” So, if you want to be in a body that doesn’t have to deal with chronic neck pain, you may want to reconsider what you eat! A significant cause of your neck pain is inflammation. Foods that contain arachidonic acid and saturated fats, such as red and processed meat, trigger your body’s inflammatory response. Additionally, unhealthy foods such as refined sugar found in sodas and trans fats in butter, lard, and junk food can also add to your chronic neck pain. Not only do these foods add to your body’s inflammatory response, it also increases your risk of unhealthy weight gain. This, in turn, can cause more pressure on your spinal, further worsening your pain. Therefore, making the right changes to your diet to ease chronic neck pain is advisable. For instance, be sure to include more dark leafy greens in your diet, such as kale, collards, and broccoli, as they contain antioxidants and monounsaturated fats. Replacing your unhealthy snack options with almonds, walnuts, Brazilian nuts, and other nuts is also a good idea, as they contain anti-inflammatory properties that can help ease your chronic neck pain.
- Acupuncture
A component of traditional Chinese medication, acupuncture is one of the oldest and most effective forms of relieving pain. This needle-using treatment option looks terrifying from a distance, but its results speak for themselves. The World Health Organization and several health experts worldwide have also approved this health practice. Over the centuries, acupuncture has been used to treat several health issues, such as migraines, carpal tunnel syndrome, and chronic neck pain. So, what is acupuncture? Acupuncture involves the insertion of thin, solid, metallic needles into different anatomically defined parts of your skin that serve as landmarks to parts of your body. These are known as acupuncture points or acupoints. And it is said that there are over 2,000 acupoints on the body! Once placed in the skin, gentle and specific movements are implied to create an energy flow known as “Qi,” which is responsible for overall health. It is believed that the disruption in the flow of energy is the cause of disease. Therefore, as acupuncture improves the flow of energy, it is said to improve health. When consulting a practitioner on using acupuncture to relieve your chronic neck pain, be sure to inform them of your medical history and symptoms, as this would determine which areas require stimulation.
- Gua sha
Another traditional Chinese healing method you can explore to ease your chronic neck pain is Gua sha. Typically, Gua sha involves having a practitioner use a smooth-edge, spoon-like tool to press-stroke the affected area of your skin. This process is usually done with other treatments such as heat therapy, acupuncture, or a massage. However, despite its effectiveness, it is an option most people avoid. From an outsider’s perspective, Gua sha looks excruciatingly painful. This is because, during the treatment, the capillaries (tiny blood vessels) under the skin break, causing what looks like a red rash or a bruise. However, the practice has been found to be safe and effective. Additionally, many have proclaimed feeling relief from their neck pain during the treatment or shortly afterward.
- Explore injection-based treatments
As mentioned earlier, you may be putting off treating your chronic neck pain because of failed experiences or avoiding oral medication. Or, you want a quicker yet safe way to ease your pain. In that case, you may want to explore the injection-based treatment options available to you. However, you cannot go for such treatments without consulting or being referred to by your doctor. This is because injection-based treatments for chronic neck pain can only be effective if the affected area is known. There are several injections that are used to treat different issues. For example, if your pain is caused by stiffness and tightness in the trapezius muscle, you may need Trapezius Botox injections which can provide long-term pain relief and prevent health risks. The last thing you want is to get injection treatments you do not need.
- Go swimming
That’s right! It may seem unconventional and uncommon, but going for a swim can be your ticket to relief from chronic neck pain. Swimming is regarded as a low-impact exercise that people with chronic neck pain can indulge in without worrying about further worsening their predicament. During your time in the pool, you should engage in some water therapy activities. Water therapy, also known as hydrotherapy or aqua therapy, exercises are a great alternative to land exercises if you have chronic neck pain. This is because being in the water makes you buoyant, which prevents stress or pressure from being applied to your spine. There are several beneficial water therapy sessions you can engage in, such as knee-to-chest exercises, leg raise exercises, and wall-facing leg stretch exercises. On days when you don’t feel like indulging in water therapy exercises, simply swimming in the pool can also effectively help ease your neck pain. However, it would help to consult your doctor for advice on the right strokes to use based on your pain.
- See a physical therapist
A physical therapist is a health professional responsible for providing help to ill or injured persons. While this is true, a physical therapist can also provide relevant assistance to help you better manage your chronic neck pain. For instance, with the help of a physical therapist, you can identify poor habits that may be contributing to the tension and tightness you feel in the muscles surrounding your neck and offer adequate and effective solutions. A physical therapist can also help you strengthen the weak spots of your neck, to avoid reinjury or further pain through targeted exercises. Despite these advantages, the last thing you want is to hire the services of a physical therapist but experience no results. Therefore, speak to your doctor about your consideration of physical therapy to ensure this would suit you.
- Consult a cognitive behavioral therapist
You may have heard quite often that pain is in the mind. This is partially true. Parts of your brain are responsible for processing the pain you experience. Additionally, the pain you experience, especially if chronic, can make life frustrating and distressing. A non-traditional means of relief you can turn to is cognitive behavioral therapy (CBT). According to research, CBT alleviates pain by changing how you see and think of pain. Instead, you find a new way of viewing these challenges, brewing positivity and encouragement to stick to the treatment plan for your neck pain. CBT helps you manage your pain by providing other solutions such as physical therapy, weight loss, and massages.
Dealing with chronic neck pain can be tedious and distressing, affecting your quality of life and independence. In some cases, traditional means of treating your pain may be expensive or ineffective. In that case, you can explore this list of alternative options for chronic neck pain to help you find the solution that works for you. However, it is important to consult your doctor about the options you seek to explore for professional advice on whether it is the right choice for you.