How to Treat Chronic Neck Pain and Radiculopathy at Home
Chronic neck pain and radiculopathy can significantly impact your daily life, causing discomfort, reduced mobility, and even numbness or weakness in the arms. While professional care can provide relief, there are effective ways to manage symptoms at home. This blog will guide you through pain management, mobility exercises, posture correction, and lifestyle adjustments to help alleviate neck pain and nerve irritation.
1. Pain Management
Heat Therapy: Applying a heat pack for 15–20 minutes can improve blood flow and relax tight muscles.
Cold Therapy: If inflammation is present, using an ice pack for 10–15 minutes can reduce swelling and discomfort.
Over-the-Counter Pain Relief: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help manage pain and inflammation effectively.
2. Gentle Exercises & Stretches
Neck Mobility & Stretching:
Chin Tucks: Gently pull your chin toward your throat while keeping your head level. Hold for 5 seconds, repeat 10 times.
Upper Trapezius Stretch: Tilt your head sideways (ear to shoulder) and hold for 15–30 seconds on each side.
Levator Scapulae Stretch: Look toward your armpit, gently pull your head down with your hand, and hold for 15–30 seconds.
Strengthening Exercises:
Isometric Neck Exercises: Press your palm against your forehead or the side of your head and push gently without moving your neck. Hold for 5 seconds.
Scapular Retractions: Squeeze your shoulder blades together, hold for 5 seconds, and repeat 10 times.
3. Posture & Ergonomics
Avoid Forward Head Posture: Ensure your screen is at eye level and keep your shoulders relaxed.
Use a Supportive Pillow: A contoured cervical pillow helps maintain spinal alignment and reduces strain on the neck. Check out Epoch Health’s pillow recommendations.
Ergonomic Workstation Setup: Maintain a chair with proper back support, keep your feet flat on the floor, and avoid prolonged screen time.
4. Nerve Glides for Radiculopathy
Median Nerve Glide: Extend your arm sideways, palm facing up, and gently tilt your head to the opposite side.
Ulnar Nerve Glide: Make an "OK" sign with your fingers, bring your hand towards your ear, and tilt your head away.
5. Lifestyle Adjustments
Take Frequent Breaks: Avoid prolonged periods of sitting or screen time.
Stay Active: Activities like walking or swimming help prevent stiffness.
Reduce Stress: Deep breathing exercises, meditation, or yoga can prevent tension buildup in the neck and shoulders.
When to Seek Professional Help
If your symptoms persist or worsen, professional chiropractic care can provide targeted treatment to improve posture, mobility, and nerve function. At Epoch Health, we offer evidence-based chiropractic care to help relieve chronic neck pain and radiculopathy. Book an appointment today and take the next step toward pain relief!