Neck - Cervical Spine
Many people experience neck pain or stiffness occasionally. In many cases, it is due to poor posture or overuse. Sometimes, neck pain is caused by injury from a fall, contact sports, or accidents.
Symptoms and Possible Causes
Whiplash
Neck pain, stiffness difficulty to move your head, muscles spasm, headache, dizziness, tingling, Numbness, or weakness in your neck and limbs.
Poor posture- Repetitive strains -neck syndrome
Poor posture and muscle strain can lead to minor injuries to the muscles and ligaments with symptoms like neck pain, stiffness difficulty to move your head, muscles spasm and headache.
Herniated Cervical disc - nerve pinch injury
Neck pain and a stiff neck. When the disc press nerve, you also can develop pain, numbness, tingling, or weakness radiating down your arm (maybe sharp pain or burning sensation).
Spondylolisthesis or instability
Neck pain and around your shoulder blade that increases when you stand, sit, or move your neck backward, headaches in the back of your neck. (If press nerve) pain, numbness.
Tips to relieve the pain
What you need to do ...
To Do …
- Take a few days off from activities that aggravate your symptoms.
- Use heat for 10 min. around your shoulder and neck with a heating pad, hot compress, or by taking a hot shower.
- Use an ice pack for 10 min in the spot that you feel burning sensation.
- If the pain is tense use soft collar.
- Use a good anatomical pillow
Not To Do …
- Lay or sleep on the couch.
- Turn your neck carefully. Better to turn your whole body.
- Stay in the same position for a long period.
To Do …
- Use a chair that provides support to all spine (If not, use a pillow).
- Move your chair close to the desk or table to keep a good posture.
- If you use a computer, bring the screen to the center and it is at eye level
- Place your feet parallel to the ground. Using a wedge under your feet helps a lot.
- Βe careful when you turn your neck. Better to turn your whole body.
Not To Do …
- Do not keep your neck in the same position for a long time. Make small breaks and walk around.
- Do not slouch when sitting – do not roll your shoulders and bring your neck forward
- Avoid holding the phone between your neck and shoulder. Use handsfree.
To Do …
- Warm up before exercising and stretch afterwards
- Take regular breaks from repetitive exercises.
- Gentle exercise low impact (not doing any exercise can make your symptoms worse)
- Keep an upright posture and your shoulders gently back and you chin in.
- Use good, firm shoes or use special insoles if you have flat feet.
Not To Do…
- Suffer or continue to exercise with pain.
- Overexercise tired muscles.
- Overextend you neck during your exercises
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