1) Ice Pack Cold temperatures can help to reduce inflammation, swelling, and pain by numbing the affected area. Fill up an empty plastic bag with ice and use a towel to wrap over the bag. Place the ice pack on the painful area for 15 – 20 minutes. If pain persists, wait for an hour before applying the same treatment again.
2) Heat Pack / Therapy
Heat can provide instant and effective pain relief by stimulating your sensory receptors to block pain transmitting signals to your brain. It can also increase the elasticity of your muscles, reducing muscle spasms. You can get a microwavable heat pack from any local pharmacy (Just follow the simple instructions on how to use it). For a free alternative, just soak in a hot tub for 20 – 30 minutes.
3) Massage
I find that one of the most effective way to relief back, neck and shoulder pain is to get a massage. You can either get a family member or close friend to do it or hire a professional massage therapist that makes house calls. If you’re going the professional massage therapist route, make sure to let him/her know of any past injuries or traumas that may be causing the pain so he/she knows how to handle your specific pain issues.
4) Milk
Milk contains calcium that helps to build strong bones and guard against osteoporosis. Besides, it usually tastes good too, so drink up!
5) Camomile Tea
Instead of taking synthetic muscle relaxants, why not try nature’s very own “muscle relaxant”? Camomile tea helps relieve tense muscles, which could be causing your neck/back/shoulders pain. Go to any major grocery store in your area and you should be able to find pre-packaged camomile tea. Just prepare them like you would your regular tea.
6) Tennis Balls
Who knew tennis balls could be useful for such an occasion? Just stuff a couple of tennis balls into an old sock and tie the loose end up. Get someone to roll this home-made back massager on your back and notice how good it feels!
7) Peppermint Oil
Peppermint oil can help improve blood circulation, prevent your neck/shoulders/back from becoming stiff and accelerate healing. Just mix 10 drops of essential peppermint oil with about 30ml of almond oil and shake well. Apply it to the area that’s causing you pain up to 2 times a day.
8) Invest in a good mattress and pillow
We spend about 6 – 8 hours every night sleeping so it makes sense to invest in a good mattress that supports your back and a good pillow that supports your neck. Depending on whether you’re a side sleeper, back sleeper or tummy sleeper, there are many options and brands for you to choose from. Go with something that’s comfortable and also suit your budget. You’ll be amazed at the difference a good mattress and pillow makes!
9) Garlic
Before your regular breakfast every day, eat up to 3 gloves of garlic on an empty stomach.
10) Relax / Take Regular Breaks
If you’re working in a desk bound job, you need to take a sitting break every 30 – 45 minutes. What this means is you need to get up from your chair and walk about/stretch for at least 5 minutes once every 30 – 45 minutes. Also try looking outside and focusing on some greenery (if that’s available) as it will help you to relax and let go of the stiffness in your muscles.
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