by Whitney Johns
Women suffering from neck stiffness and pain are used to the never-ending cycle of taking over-the-counter and prescribed pain medication. But think about it, spending the rest of your life in a cycle of pain and pain meds sounds like a truly lackluster experience. Time to explore some natural ways to release some tension from your neck with these natural ways to treat ankylosing spondylitis (AS) pain.
Pain relief – without the pills
One of the keys to managing AS neck pain is remaining physically flexible. AS pain tends to activate after long periods of rest, such as waking up in the morning. But since you can’t just choose not to participate in the circadian rhythm, here are some options to stay flexible and keep AS neck pain at bay.
1. Massage Therapy.
Booking a session with a masseuse who specializes in AS therapy can be beneficial to working out neck stiffness by reducing inflammation. Regular massage therapy also has mental health benefits. Studies show that regular massage therapy can decrease stress and increase feelings of positive well-being.
2. Yoga.
Yoga also improves physical flexibility. Research shows that participation in basic yoga exercises can help release muscle tension and joint stiffness. Yoga also contributes to positive mental health as a stress reliever and mood stabilizer, as well as an immune system booster. Practicing yoga poses with concentration in the cervical spine should help improve not only your AS neck pain, but your all-around physical and mental well-being.
3. Ultrasound Therapy.
Thermal ultrasound therapy uses heat to reduce muscle pain and inflammation. It also promotes better blood circulation which not only helps relieve neck pain and improves flexibility, but boosts tissue healing. A physical or occupational therapist can apply ultrasound therapy to treat AS neck pain.
But, what if you are one of the many Black women who are underinsured, or unemployed with no health insurance at all to help with the cost of AS neck pain treatment?
Treat your AS at home
Fortunately, you can treat neck pain from AS from the comfort of home, with these activities:
1. Improve your posture.
Whether you are on your feet all day or sitting at a desk, practicing proper posture is important for pain management. Remember, prolonged physical inactivity contributes to AS pain. So, if you are standing, check and correct your spine by lining up against a straight surface. If you are sitting, practice good sitting posture by sitting with your back and neck straight, with relaxed shoulders. Also, be sure to keep your neck flexible with rotation exercises every so often throughout the day.
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2. Get on a sleep schedule.
According to experts, the average adult needs no less than seven hours of sleep a night for optimal mental and physical function. With AS, your body needs that precious sleep time for physical recovery, so be sure to get plenty of sleep and keep to a regular schedule to help manage AS neck pain symptoms. Likewise, the way you sleep is just as important as how much sleep you get at night. A firm mattress and supportive neck pillow will help keep your spine in line while you sleep, so you can wake up with less AS neck pain.
3. Apply an alternating hot/cold pack.
Alternating hot and cold therapeutic treatment for neck pain addresses neck muscle and joint pain. Cold therapy treats muscle swelling and pain, while heat increases blood flow to the neck muscles. Increased blood flow to the neck is conducive to healing any strains on muscles. Be sure to interchange hot and cold pack therapy on the neck for no longer than 20-minute intervals, with at least two hours of rest between treatments.
4. Take a warm bath.
Running a warm bath after a long day is a great way to relieve stress overall, especially stress brought on by neck pain. Adding epsom salt or essential oils like lavender assist in reducing inflammation while the warm water temperature increases blood flow, promoting healing.
Treating neck pain from AS does not have to mean taking pain medication constantly or surgery. Before taking that next big step, consult with your doctor to see if the natural pain relief treatment of AS neck pain is the appropriate route for you.
