If you’ve just pulled a neck muscle, you’re undoubtedly wondering how to hasten your healing. It can be painful and uncomfortable to have a pulled neck muscle, especially if it restricts your range of motion. There are a number of techniques to help your pull neck muscle treatment and hasten your recovery, regardless of whether you pulled your muscle while working out, sleeping awkwardly, or simply rotating your neck in an unexpected way.
Rest and Avoid Aggravating Activities
Resting the injured area and avoiding any activities that can make it worse is the first step in hastening the healing process. Resting your neck muscle will promote healing and inflammation reduction. Avoid engaging in any vigorous activities, including sports involving contact or heavy lifting, as these might aggravate an already damaged muscle.
Use the ice and heat method
An excellent way to minimize swelling and relieve discomfort from a torn neck muscle is to utilize ice and heat therapy. For the first 48 hours, place an ice pack on the injured area for 20 minutes at a time, several times per day. Utilize heat therapy with a heating pad or warm towel to enhance blood flow and advance healing after that.
Utilize over-the-counter painkillers
Ibuprofen or acetaminophen, two over-the-counter pain relievers, can help lessen the discomfort and swelling brought on by a pulled neck muscle. To make sure a medicine is safe and won’t conflict with any other prescriptions you might be taking, it’s crucial to speak with your doctor or pharmacist before taking it.
Gentle stretches and exercises should be done
You can start doing light stretches and exercises to assist increase range of motion and strengthen the injured muscle after a few days of rest. Simple neck exercises like head motions up and down and side to side will assist to increase flexibility and lessen stiffness in the neck muscles. To prevent further injury, however, be sure to speak with your doctor or physical therapist before starting any workouts.
Visit a Physical Therapist
For your pull neck muscle treatment and to hasten your recovery a physical therapist can develop a customized treatment plan. To help you increase your range of motion and strengthen your muscles, they can conduct a full evaluation of your neck muscles, identify any muscle imbalances, and provide you tailored exercises and stretches. Additionally, they could employ methods like manual therapy or massage to lessen discomfort and inflammation.
Try Alternative Therapies
Alternative therapies, like acupuncture or chiropractic treatment, may be equally as effective in easing pain and hastening recovery as conventional treatments. In order to relieve pain and minimize inflammation, these treatments concentrate on manipulating the afflicted muscle and its surroundings.
Keep a straight posture
Your neck muscles may get overworked as a result of poor posture, increasing your risk of injury. Having proper posture can help you avoid injuries in the future and lessen the strain on your muscles. Maintain a relaxed posture and prevent slouching when you are sitting. When standing, keep your feet hip-width apart and distribute your weight equally.