A selection of the different treatment options that you can do yourself:
It is better that you apply the following treatments as much as possible simultaneously.
The main rule is that one can never provoke pain.
1. Good posture habits
Keeping the head back is the worst posture a neck sufferer can assume. Support the chin by hand, bending work, reading in bed, long-term watching TV, etc.
Better to take a relaxed position with your head in your normal posture or slightly leaning forward ... To read or to write, you will always have your elbows rest on the table and you must always take a relaxed position, with your head in your usual position or slightly forwards. Watching TV will cause less pain if the device is placed a little lower. Office workers are looking for a lower table or a higher chair. Typing must be done on a special low typing table. Car drivers do not 'hang' on their steering, but sit back slightly. Keeping the head strongly bent over is then not recommended.
2. Correct sleeping position
A pillow is sufficient not to bend the head too much. A roller cushion or horseshoe cushion with a thickness of 10 to 15 cm placed in the neck cavity and also the back of the head slightly
supporting, so that the head comes forward slightly. (One uses pillow in the back or side.) Sleeping on the stomach always causes a lot of neck pain. We definitely recommend a neck pillow for seated sleepers.
3. Local heat
A sponge towel soaked in warm water, a warm shower, a cherry seed pillow, an infrared lamp are ideal tools for severe pain. They should not be used for longer than 20 minutes, otherwise the pain may worsen. Afterwards, you can make some gentle neck movements without generating pain, or undergo a gentle massage.
4. Soft neck collar
This is a good form of treatment. It is especially important to ensure that the head is not forced backwards. A collar must not always be worn. You can also wear it at night. You decide for yourself how often and how long you wear the collar.
They reduce pain, but have no healing value (Voltaren, Apranax ...). Take as little of it as possible (except paracetamol).
6. Local cold
7. Rays treatment
Ultrasonic, diadynamic rays, etc ... are only possible with your physiotherapist. No excessive use should be made of it.
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