neck pain: what you can do - My Doctor Online - Kaiser Permanente
neck pain: what you can do - My Doctor Online - Kaiser Permanente
neck pain: what you can do - My Doctor Online - Kaiser Permanente
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RELAXATION EXERCISES<br />
DEEP BREATHING<br />
• Find a comfortable position sitting, standing, or lying on <strong>you</strong>r back.<br />
• Place one hand on <strong>you</strong>r lower stomach and the other hand on <strong>you</strong>r<br />
upper chest.<br />
• Breathe in through <strong>you</strong>r nose. As <strong>you</strong> breathe in, <strong>you</strong> should feel<br />
<strong>you</strong>r stomach rising. (If <strong>you</strong> <strong>can</strong>’t breathe in through <strong>you</strong>r nose,<br />
then breathe in through <strong>you</strong>r mouth.)<br />
• Breathe out slowly through <strong>you</strong>r pursed lips. Let the air flow slowly.<br />
Do not force it out. It should take twice as long to exhale as it <strong>do</strong>es<br />
to inhale.<br />
Headache <strong>pain</strong> related to the <strong>neck</strong><br />
Some headaches may start in the <strong>neck</strong>. These headaches are often<br />
caused by prolonged poor posture or stress. Increased tension in the<br />
<strong>neck</strong> muscles or <strong>neck</strong> injuries may lead to headaches.<br />
Helpful techniques to reduce headache <strong>pain</strong>:<br />
• Self massage the base of <strong>you</strong>r skull.<br />
• Apply gentle pressure to points where <strong>you</strong> feel <strong>pain</strong> or tightness.<br />
• Apply an ice pack to the base of <strong>you</strong>r skull.<br />
• Lie with a rolled towel under <strong>you</strong>r <strong>neck</strong> and gently nod <strong>you</strong>r head.<br />
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