What should I do if my neck is sprained and it hurts when I move? Ten tips to help you easily relieve it

In life, we often sprain our neck due to carelessness, which often makes people feel very uncomfortable. So what should you do if your neck is sprained and it hurts when you move? In fact, there are ten ways to help relieve it. The first method is to do shoulder and neck exercises.

1. Do shoulder and neck exercises

Tilt your head toward your left shoulder and place your left hand over your head to the right side of your head and your other hand on your right shoulder. Then very gently try to pull your head to the left, then tilt your head toward your right shoulder and do the same movement.

2. Ask a doctor to give you a massage

The patient sits upright on a square stool, and the doctor stands behind or to the side of him. The acupoints selected are Fengchi, Jingzhong, Jianjing, Jianwaishu, Juegu and Luojin points.

Use your thumb to push on your neck to straighten the muscles, and do this back and forth several times. Also use your thumb to press the painful area. To dissipate muscle knots. Press the painful point with one hand and support the top of the head with the other hand to do flexion, extension and rotation of the neck. The range of motion can be gradually increased to improve the mobility of the neck.  

3. Lateral neck pull

Have the doctor stand behind the patient and the patient sit in a chair. The doctor opens the palm of his right hand and places it on the left side of the neck. He places his left hand on the right side of the head and applies force to the left, asking the patient to fully relax and keep his hands in opposite directions. When the side is flexed to the maximum angle, push it with a little force and a "sound" will be heard. Then apply the same method to the opposite side.

4. Neck rotation and pulling method

The patient sits upright on a square stool and the doctor stands behind him. The doctor places one hand on the back of the head and the other hand on the jaw. After a little exercise, he asks the patient to fully relax. When the rotation is to the maximum angle, the two hands twist in opposite directions and make a "sound". Then apply the same method to the opposite side.

5. Self-massage your neck

① Use multiple fingers (index, middle, ring and little fingers) to massage the neck twenty to thirty times. Pinch the shoulder muscles twenty to thirty times. Slowly perform lateral flexion and rotation of the neck twenty to thirty times. Apply once in the morning and evening every day. Also suitable for neck sprains. ② Use the thumbs of both hands to massage the back of the neck, first pressing the middle part and then the muscles on both sides. Massage from top to bottom, then from bottom to top, repeat this process 15 to 20 times, and do it 2 to 3 times a day. Pay attention to using moderate force when massaging. It is not appropriate to use too much or too little force. Stop when you feel a slight soreness or swelling. ③ Cross the fingers of both hands, place them behind the neck, and rub the neck back and forth gently. Rub for 50 times in a row. After the neck becomes warm, you will feel relaxed and comfortable.  

6. Apply hot compress to the sprained area

Hot water bottles, electric hand warmers, hot towels and infrared bulbs can all have an analgesic effect. Care must be taken to avoid burns.

7. Taking pain medication

Take one painkiller tablet orally for temporary pain relief. You can choose safflower oil, Gancunshan rheumatism oil, Yun essence, etc., rub the painful area 2 to 3 times a day. Apply the analgesic plaster or Pengxiang analgesic plaster to the painful area of ​​the neck and change it once a day. The analgesic effect is ideal, but the patient feels that the neck movement is restricted after applying the plaster. Pregnant women should avoid using it.

8. Auricular acupuncture points

Ear acupuncture: Place the ear acupuncture points on the neck and occipital area. Press the above ear points with the tip of the index finger for 5 to 10 minutes, or massage the above ear points with the tip of the index finger. Acupuncture: For those who cannot bend forward and backward, use Dashu, Jinggu and Kunlun points. For those who cannot look left or right, use the Jianwaishu, Houxi and Fengchi points. Generally, the Xuan Zhong point can be selected, which is located three inches above the Zuwaidong point. Acupuncture is performed for 4 to 5 minutes and moxibustion is performed 3 to 7 times. You can also massage this point for 15 minutes each time.

9. Cross your hands to fight for strength

Cross the fingers of both hands, place the palms behind the neck, push the neck forward, and the neck should be straightened backward in the opposite direction of the hand force. At the same time, shake your head left and right 3 to 5 times, then relax, pause for a moment, and repeat it about 5 times. Be careful to place your hands on the back of your neck, not on the back of your head. When pulling your neck forward with force, your arms should be properly separated to facilitate turning of the neck left and right.

10. Shake your head and look at the sky

① Shaking the head: that is, the action of shaking the head, which was called "lion shaking head" in ancient times. Shake your head back and forth and left and right. Note that when you start shaking your head, the movement should be slow and not forceful. The amplitude of the head shaking can be gradually increased. At the same time, try to relax your neck and don't tense your muscles. ② Observe the sky: Lie upright and lie on your back. Slowly tilt your head back to the maximum height. Then, turn your head to the left and right for 5 to 10 times each, and then return to the original position. The training can be repeated many times. This method is most suitable for people who keep their heads down or work at a desk for a long time.