Encouraging Health

If your neck’s in knots from stress and tension — or too many hours in front of the computer — it might be time to flap your wings.

Strength-training exercises aimed at toning arm, shoulder, and neck muscles can help soothe a chronic crick in the neck, research shows.

A One, a Two . . .
If you’ve got neck pain, talk to your doctor before you begin any exercise program. He or she may want to guide you to safe choices. In a study, simple dumbbell-in-hand exercises — like lifting your arms straight out from your sides (kind of looks like you’re flapping your wings) or doing one-arm rows — soothed people’s stiff necks after 10 weeks of supervised strength training.

The Problem with Pain
Besides making you miserable, chronic pain can cause other health problems — like sleep loss or even depression. So don’t just grin (or grimace) and bear it! See your doctor and find a treatment that works for you.

5 Point Tuneup to Knock Out Stress
These tips can help you get a grip on managing stress to relieve neck or back pain.

1. Check Those Vital Signs

Get a medical checkup

Talk to your health-care provider about stress. Sometimes, side effects from medication (prescription or over-the-counter), herbal products, or other supplements can cause restlessness, insomnia, anxiety, and stressful feelings.

If neck or back pain is severe, your health-care provider may suggest physical therapy. Physical therapy combines pain-relieving noninvasive treatments with therapeutic exercise, posture correction, and preventive body mechanics.

Consider talk therapy with a stress counselor, psychologist, or support group.

2. Get Moving!

Some yoga positions and relaxation movements help reduce stress and stretch muscles. Viniyoga blends breathing and movement together to quiet body and mind. Unlike other forms of yoga, viniyoga movements are less precise and adapted to the person’s unique physical condition. Talk to your health-care provider about yoga or other stretching movements to ease stress and back pain.

Swimming combined with a sauna or steam bathing can help relieve stress-induced pain.

Take frequent stretch breaks to loosen up tight neck or back muscles.

Go for a short walk at break or lunch time to rev up your circulation to reduce stress.

3. Learn to Relax

Kick back for 5 minutes and put your feet up.

Cold and hot compresses can help ease stress-related neck and back pain. Wrap an ice pack and hot pack (or hot water bottle) individually in towels. Apply the ice pack for 10 minutes and then the hot pack for 5 minutes. Alternate several times.

Massage and aromatherapy are stress-relieving spa treatments you can do at home. Ask a friend or partner to massage sore neck and back muscles gently. Aromatic massage oils containing eucalyptus may help ease muscle pain.

Try meditation or visualization to ease stress. Some meditation practices focus on breathing and calm a busy mind. Visualization techniques to reduce stress sometimes combine imagery with breathing exercises.

4. Control the Little Things in Life

Break up problems into smaller manageable units and work on resolving the easier aspects first.

Learn your limits and say “no” to burdensome commitments.

5. Eat and Drink for Life

Make meal times less stressful. Choose nourishing foods, eat slowly, and savor each bite. Be aware of how much you eat and drink, and graze on healthy foods.

Caffeinated coffee, cola, and other drinks do little to reduce stress or promote restful sleep. Avoid red wine at night, as it can make falling and staying asleep difficult. A good night’s sleep or afternoon catnap can help relieve stress.

For more information, browse Encouraging Health.