Side Of Neck Pain - Physiotherapy Treatment
Neck and shoulder pain have been increasingly experienced among the U.S
. adult population in recent years. Much of this can be attributed to newer work conditions, which find many of us hunched in front of a computer screen for hours on end, and a more generally sedentary lifestyle, which tends to promote the poor posture that often precedes neck and back pain.
However, there are many different causes of neck and shoulder pain. Many of them are related to the effects of years of bad posture. Holding the same position for too long can cause conditions that lead to acute pain, so simply sitting at your desk for long periods, hunched over a computer, can, indeed, be an issue.
And other controllable practices, like carrying a heavy bag on your shoulder over a period of time can also create serious and lasting neck and shoulder pain. In fact, the number of children who report back and neck pain has risen in recent years, which is attributed to greater use of book bags slung over the shoulders.
Of course, injury is another cause of pain; sometimes this pain does not occur until long after the injury was sustained. Herniated discs, which are more commonly associated with lower back pain, can occur in the upper parts of the spines as well, and when they do they cause pain. This holds for upper back pain and side of neck pain as well.
There are some important general guidelines to follow when treating neck and shoulder pain issues. First, consult a doctor when you experience serious pain, whether caused by an obvious injury or when the cause is unknown.
Second, exercise is a key to ending pain and achieving recovery. Exercises for neck pain are one of the most effective ways to eliminate pain, both in the short term and over the long haul. Perform all exercises should slowly and smoothly.
One of the easiest, and perhaps best to start with, involves lying on your back, with your knees bent upward and your head on a pillow. With one hand, gently pull your head down so that your chin meets your chest. Hold the position and try to achieve as much stretch as you can. Return the head to the upright position, and then with your hand, move your head to the right. Again, hold the position and try to achieve a stretch. Return the head to the upright position, and repeat on the left side. Run through this routine several times, twice a day.
You can do the same exercises sitting up, just make sure that you maintain good body posturing while performing the exercises.
Keep Moving
Building the strength and flexibility of the muscles in the neck and shoulder areas is key to eliminating the pain for good. Also, you want to work on building your core strength as well. This can be unwelcome news to those who suffer from neck and shoulder pain; many people who experience neck, shoulder and back pain tend to want to not move around too much. And this understandable; they are in pain and who feels like moving around when you are in pain. It is nonetheless important to do.
At the onset of serious neck and shoulder pain, take a day or so to let the inflammation in those areas subside. Rest as much as possible, but do not remain in the bed all day, as this will create its own set of issues that will make it harder for you to recover. Get out of bed at least every two to three hours and walk for 15 to 20 mintues; this will keep other muscles in your body moving and strong. During this first day or so, using heat or a combination of heat and ice is also recommended to relieve the pain. These should be used for no more than 20 minutes at a time every two to four hours. If using ice packs, cover your skin; the packs should not be placed directly on the skin as this can cause injury.
Begin your neck and shoulder exercises after the first day or so following the onset of pain. It is very important to get and stay in the habit of holding yourself in a good body posture; therefore, begin by holding yourself in the proper posture. The body adjusts to bad posture over time, and you will find that certain muscle groups have become out of balance with others, too strong, or too weak, and this must be corrected.
Pain can be dealt with very effectively with simple over the counter pain relievers. More serious cases might require a prescription anti inflammatory or pain relief medication, but it is important that you know and follow all instructions with these medications. Some are addictive and others have serious side effects.
by: Johnathan Lim
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