1. Wear a scarf when you go out. Muscles also expand with heat and contract with cold. Therefore, when you go out in cold weather, you should wear a thick scarf to avoid catching cold on your neck. You can't let cold air blow directly on your shoulders and neck in summer. Cold in the neck is an important factor leading to pain. In winter, many patients with cervical spondylosis will get worse, with neck discomfort and muscle aches, all of which are related to the cold.
2. Seat lumbar pad. Correct sitting posture will reduce the burden on the neck. It is suggested to put a cushion on the waist to support the waist when sitting, and at the same time, the chin should be slightly adducted and the back should be straight, so that the cervical vertebra can maintain the correct curvature, which is the most comfortable state of the body. Need to be reminded that the correct posture, after a long time, will also bring a burden to the muscles, so at least get up and exercise every hour.
Have a cup of hot ginger tea. Warmth can also relieve the feeling of pain. Take a sip of hot ginger tea from time to time, and let the warm feeling spread from your mouth to your neck, shoulders, arms and even upper back. Ginger can also relieve muscle pain.
4. Raise your hand. When muscles are tense, the shoulder blades will lean forward and the shoulders will rise, causing pain. When you are tired, you can shake your elbow, then lift it, take a deep breath for 5 times, and relax your shoulder blades. It should be noted that when lifting, the eyes should look straight, keep the correct position of the neck, and don't let the ribs protrude, so that the scapula can be extended.
5. Pull your arm back. Stretch out your arms, put your palms on the wall, turn around until you feel comfortable, take five deep breaths, and then do it on the other side. This action can stretch pectoralis major and upper limb flexors.
6. Warm pillows. Warming your neck with a warm neck pillow can not only promote blood circulation and relieve tense neck muscles, but also relax your body and mind and relieve stress. Put red beans or mung beans in a cloth bag, or put some favorite herbs, such as lavender, and sew them up to make a neck pillow. Put them in the microwave oven 1 minute before use, and the pillows are very comfortable.
7. Listening to music 1 hour. A study published in the Journal of Advanced Nursing found that listening to 1 hour of music every day can relieve chronic pain. Participants suffered from chronic pain for at least six months, and after one week, not only the pain was reduced by 20%, but also the depression disappeared.
8. Adjust the height of the pillow. When sleeping on your back, the pillow is about the thickness of your shoulders after being flattened, and when sleeping on your side, the pillow is about the width of your shoulders. If you still feel uncomfortable, you can fold the bath towel into the size of a pillow and put it under the pillow to adjust it to a comfortable height. You can also choose a pillow that is slightly concave in the middle. Pat the pillow before going to bed to make it fluffy and ensure that the neck is not suspended.
9. Massage with tennis. When the shoulder and neck are sore, you can use tennis balls to roll back and forth along the muscles next to the shoulder blades. If you feel particularly painful, you can stay for a while to help relieve the pain.
Usually you need to pay attention to some neck and shoulder care methods to avoid pain. At the same time, we should also pay attention to some life matters, such as a reasonable diet, adjusting the height of the pillow, taking care of your body in an all-round way to avoid greater influence, and paying attention to the appearance of tennis elbow in daily life to avoid muscle pain and greater influence.