Neck and Back Pain Relief - Use Ice Rather than Heat
Ten US survey participants used ice for neck and lower back pain and all of them reported good, if temporary, results. Six of these people turned to cold therapy after heat therapy failed to offer any back pain relief. Only ten of twenty neck sufferers who used heat found that it provided relief.
Apparently, heat is less effective for neck pain than for back pain. And cold therapy should be tried by more neck sufferers.
Unless your medical condition dictates otherwise, you should try a cold back pain treatment for the first 48 hours after the onset of neck strain. You can assume that ice will outperform heat for easing spasming and contracted muscles in your neck and shoulders. It is particularly effective for people with nerve root irritation and any marked inflammation or recent injury.
After the first two days, experiment with both ice and heat. Wet heat is the best bet for neck pain - a shower, steam, hot towels and heat pads. Any of these will give better results than a conventional heating pad. (Also, there is no indication that deeper forms of heat, such as ultrasound, are more effective than wet heat.)
Try Self-Massage for Neck Pain
Nine neck pain sufferers in the US survey had success with self-massage.
There is no single magical technique to use. But there are some useful guidelines to follow:
1. Lie in a fetal position with a small pillow under your head and neck and another pillow between your knees. This is a more relaxing position than standing, sitting or lying on your back.
2. Begin by lying on your left side, using your left hand to apply oil or lotion to the right side of your neck, the back of your neck, and your right shoulder.
3. Start the massage directly below your right ear. Apply gentle to moderate pressure with your fingertips, making small circular motions as you work your way down to your shoulder.
4. Go slowly. Relax.
5. Repeat this procedure until you have done as much of your neck and shoulder as you can.
6. Turn onto your right side and complete the massage with your right hand.
In the UK survey, a number of participants had tried self-help treatment using massage/vibrating cushions and found them particularly helpful for temporary pain relief.
7.03.10 | Health and Fitness
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