Neck Pain: Tips on Pain Relief and Prevention
Definition:
Neck pain is the sensation of discomfort in the neck area. Neck pain can result from disorders of any of the structures in the neck, including the cervical vertebrae.
What causes neck pain?
Many things can trigger neck pain. These include:
- Trauma or injury (damage to the muscles, tendons, and/or ligaments)
- Herniated cervical disk
- Worry and stress
- Tumors
- Falling and sleep in an awkward position
- Prolonged use of a computer keyboard
Neck pain is the sensation of discomfort in the neck area. Neck pain can result from disorders of any of the structures in the neck, including the cervical vertebrae.
What causes neck pain?
Many things can trigger neck pain. These include:
- Trauma or injury (damage to the muscles, tendons, and/or ligaments)
- Herniated cervical disk
- Worry and stress
- Tumors
- Falling and sleep in an awkward position
- Prolonged use of a computer keyboard
You feel as though your head is much heavier than it ever has been before
What can you do yourself?
- Stay as active as possible. Try to go to work and keep up your normal everyday activities - bed rest is not necessary. If you are given a neck-collar, try not to use this for more than one or two days.
- Remember that neck pain is rarely caused by a serious illness and will often disappear within a week.
- If you have had pains in the neck for a longer period, it is a good idea to consult your doctor or a physical therapist such as a chiropractor or physiotherapist.
- Sit in a neutral position looking straight ahead.
- Slowly tilt your head one inch to the right, and to the left
- Stretch your neck downward, moving your chin toward your chest. Hold for 10 seconds.
- In order to go about neck pain relief you should apply heat,ice to the sore area for 10-15 minutes every few hours. This will decrease inflammation and cramping.
- Massage the area gently.
- Take anti-inflammatory medications.
Tips for preventing neck pain :
- Take frequent breaks for a few seconds every hour from what you are doing to change position. Stretch and move stiff areas of your neck and shoulders.
- Keep heavy loads and things you lift close to you while lifting them.
- Lift with your legs instead of your back.
- Avoid reaching overhead with your arms and too far from your body.
- Avoid moving your neck up or down a lot.
Are you sitting comfortably?
1. Eyes should be level with the top of your computer screen or document holder, so that you are looking down slightly. Always look at your desk square-on.
2. Arms should be relaxed, with no tension in the wrists. The secret here is to chill. Don’t grip that mouse too tightly, and don’t stretch to reach it.
3. Sitting at your desk, your spine should be in a slight S-shaped curve. Adjust your chair so that the backrest fits into the lower, or small, of the back.
4. Avoid crossing your legs. Your knees should be in line with your pelvis, or slightly lower, and your lower legs at a right angle to your thighs.
5. Feet should be flat on the floor, or on a footrest.
6. Make sure that there is enough room under your desk to move your legs freely.
7. Your computer screen should be at arm’s length away; don’t stretch to reach your keyboard.
Author: Kate Whigton
Common symptoms include :
Symptoms are how the cause of your pain affects you.
Pain in your neck
Headaches
Pain in your shoulder, arm, or hand
Reduced range of motion in your neck
Numbness, weakness, and slower reflexes in your arms, hands,legs, or feet
Problems walking including a "spastic gait"
Muscle weakness in your legs
source: www.tramadolhome.com
What can you do yourself?
- Stay as active as possible. Try to go to work and keep up your normal everyday activities - bed rest is not necessary. If you are given a neck-collar, try not to use this for more than one or two days.
- Remember that neck pain is rarely caused by a serious illness and will often disappear within a week.
- If you have had pains in the neck for a longer period, it is a good idea to consult your doctor or a physical therapist such as a chiropractor or physiotherapist.
- Sit in a neutral position looking straight ahead.
- Slowly tilt your head one inch to the right, and to the left
- Stretch your neck downward, moving your chin toward your chest. Hold for 10 seconds.
- In order to go about neck pain relief you should apply heat,ice to the sore area for 10-15 minutes every few hours. This will decrease inflammation and cramping.
- Massage the area gently.
- Take anti-inflammatory medications.
Tips for preventing neck pain :
- Take frequent breaks for a few seconds every hour from what you are doing to change position. Stretch and move stiff areas of your neck and shoulders.
- Keep heavy loads and things you lift close to you while lifting them.
- Lift with your legs instead of your back.
- Avoid reaching overhead with your arms and too far from your body.
- Avoid moving your neck up or down a lot.
Are you sitting comfortably?
1. Eyes should be level with the top of your computer screen or document holder, so that you are looking down slightly. Always look at your desk square-on.
2. Arms should be relaxed, with no tension in the wrists. The secret here is to chill. Don’t grip that mouse too tightly, and don’t stretch to reach it.
3. Sitting at your desk, your spine should be in a slight S-shaped curve. Adjust your chair so that the backrest fits into the lower, or small, of the back.
4. Avoid crossing your legs. Your knees should be in line with your pelvis, or slightly lower, and your lower legs at a right angle to your thighs.
5. Feet should be flat on the floor, or on a footrest.
6. Make sure that there is enough room under your desk to move your legs freely.
7. Your computer screen should be at arm’s length away; don’t stretch to reach your keyboard.
Author: Kate Whigton
Common symptoms include :
Symptoms are how the cause of your pain affects you.
Pain in your neck
Headaches
Pain in your shoulder, arm, or hand
Reduced range of motion in your neck
Numbness, weakness, and slower reflexes in your arms, hands,legs, or feet
Problems walking including a "spastic gait"
Muscle weakness in your legs
source: www.tramadolhome.com
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