Be Careful How You Use Your Phone Or Tablet Device
One way you may not even realize that youre aggravating your neck is by cradling your phone while talking, which puts extra stress on your cervical spine. It is also common for people to bend the head forward while looking down to read a phone or tablet for hours a day, which can contribute to painful neck strains or text neck.
Avoid neck pain from phone use with these tips:
- Use a hands-free headset to make calls.
- When you’re browsing or texting, hold the phone up higher to decrease the angle at which you’re holding your neck.
- Take frequent breaks to stretch your neck.
Hopefully at least a few of these 9 tips give you some new ideas to try for neck pain relief.
Natural Treatment For Neck Pain From Aging
If you are over 40 and have started to notice neck pain, it could be the result of cervical disc degeneration . The gradual degeneration of the discs between the bones of your cervical spine can cause nerves to feel pinched and muscles to spasm.
A soft neck brace known as a soft collar naturally eases neck pain from spondylosis, but you should only wear it for short periods of time. Continual use allows your neck muscles to weaken. You may also be a candidate for ultrasound therapy at BodyWorks to relieve your neck pain.If you have neck pain that is ongoing, causes you so much pain you cannot sleep even with over-the-counter pain relief, or that prevents you from turning your head to one side or the other, seek professional help. Physical rehabilitation at BodyWorks can help you regain mobility in your neck and reduce your pain symptoms.
Contact Bodyworks Medical Center and let our experienced team of integrated medicine professionals figure out what is causing your neck pain and how to effectively treat it.
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Chair Workouts To Get Rid Of Neck & Back Pain
Stage 1: Sit down serenely on a seat keeping your spine straight legs near one another.Stage 2: Stretch both your arms before you, crush your shoulder bones in reverse and push them down away from your ears.
Stage 3: Keeping your hands straight, steadily lift your hands upward, so the tips of your hands are pointing towards the roof.
Stage 4: Now interlock your fingers and flip around your palms . Your hands ought to be extended, elbows locked and shoulder bones crushed.
Stage 5: Hold for 4-5 seconds and afterward return to the beginning position.
Stage 1: Sit sideways on your seat keeping your back impartial and feet hip-width separated.Stage 2: Place both the hands on the sides of the backrest. Press your shoulder bones and open your chest.
Stage 3: Slowly begin moving your middle towards the backrest of the seat without genuinely from the position .
Stage 4: Go to the furthest extent that you can, then, at that point, hold the posture for 4-5 seconds. rehash a similar the opposite side
Stage 1: For the third exercise, stand at a little distance confronting the front of the seat. Your feet ought to be somewhat separated from one another.Stage 2: Bend your middle to put both your palm on the edges of the seat of the seat.
Stage 3: Stretch your finger upwards . Move in reverse to totally extend your body.
Stage 4: Push your hips in reverse, lift your arms and examine between your arms towards the seat.
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Nothing To Sneeze At Relaxing Muscles With Expedient Means
A constant feeling of muscle tension during the day can sometimes drive you crazy. You dont even need to strain back muscles or upper spine for a long time to experience unpleasant pain, which does not allow you to relax. However, if you want to get rid of annoying symptoms of aching pain as soon as possible, one of the best solutions may be the Geniani Large Heating Pad.
The use of the heating pad is excellent for the gradual stretching of the soft tissues around the spine and upper neck muscles. Thermotherapy is a time-honored method for relieving muscle tension due to suitable temperature settings. As a result, your muscles and joints will become more elastic.
What Is The Cause Of A Stiff Neck
A stiff neck occurs for a few reasons.
Often, too much stress has been placed on the neck and shoulders, leading to tightness and pain. If you spend too long straining your neck in an unnatural position, you might find yourself dealing with some stiffness.
Many everyday activities at home or work can encourage neck stiffnessin addition to other back and neck problems.
- Prolonged hours in front of a computer can increase the strain on your neck and shoulders, leading to poor posture.
- Sleeping in an awkward position could leave you struggling to move your neck the next morning.
- Too much time spent looking down at things such as a smartphone or book often leads to muscle strain that, in turn, leads to stiffness.
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Move More At Your Desk
Formerly an economist, Bradley trained with Sarah Woodhouse at the prestigious Fletcher Pilates School seven years ago. I found Pilates myself because of a whole list of issues such as sciatica, stiff neck, sore shoulder and dodgy knee. Ten years of working as an economist and the fact that I became a mother took a toll on my body, says Bradley. While teaching, I noticed that people came to class, left in a great mood, and the next week came back with the same pain as the week before.
I realized that it would be more effective if they moved more regularly and consistently during the week between sessions, including short exercises in their day, rather than trying to eliminate pain in one hour session. Her motive is to eliminate the root cause of non-specific pain, not to put a band-aid on it. She has been teaching her method for four years now. It resonated: she has 12,000 followers on Instagram and works with both corporate clients and individuals. In 2021, she moved from London to Cary Castle in Somerset with her husband Tim, their 10-year-old daughter Ivy and Astrid the toy poodle, running her business from home. Her online membership platform offers monthly live posture clinics, desk pain related workshops, and mate work sessions.
Strength Of Movement For Back Pain And Improved Posture
I signed up for an online Pilates course for back pain with physiotherapist and Pilates teacher Helen OLeary , which confirmed my suspicions. Sitting at a desk and doing nothing is bad for your posture and causes lower back pain because it reduces blood flow to connective tissues like discs and ligaments. Increased pressure on the discs in the lumbar spine contributes to pain and inflammation, she explains. Movement is the antidote. Any movement is good, but variety is better. We need to move more and sit less. We need good muscle strength and a full range of motion with good endurance.
According to OLeary, the lack of movement also explained my general irritability. Mood affects posture and vice versa. If you feel overwhelmed, your posture is likely to get worse. Movement and exercise, going outside, and socializing with others can help reduce pain. Sitting at a table for a long time is the exact opposite of that. Psychological stress, OLeary explains, is also linked to back pain and poor posture.
According to sports scientist Professor Greg White, OBE, non-specific low back pain can be associated with a complex combination of biological, psychological, and socio-environmental factors and must be treated comprehensively . The NHS also states that non-specific back pain is associated with feelings of stress or exhaustion. With that in mind, White says, you need to tackle all the components of your life before low back pain becomes chronic.
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Preventing Pain And Injury
Posture. Using correct posture and keeping your spine in alignment are the most important things you can do for your neck and back . The lower back bears most of your weight, so proper alignment of this section can prevent injury to your vertebrae, discs, and other portions of the spine. If you have back or neck pain, you may need to make adjustments to your daily standing, sitting, and sleeping habits and learn proper ways to lift and bend. Your workspace may need to be rearranged to keep your spine from slouching. Because extra pounds can make back pain worse, you should maintain a weight that is appropriate for your height and body frame.
Exercise. Regular exercise is important to prevent back pain and injury. A program of strengthening, stretching and aerobic exercises will improve your overall fitness level. Research has shown that people who are physically fit are more resistant to back injuries and pain, and recover quicker when they do have injuries, than those who are less physically fit .
Quick Relief And Prevention
Chronic upper back and neck pain can become a very serious problem. However, some general soreness in your back and neck area is quite common. There are a few measures you can take for quick relief when this discomfort arises, and some things you can do to try to prevent it altogether.
Use a cold pack and anti-inflammatory pain relief for the first three days after the pain starts. After that, alternate applying heat and cold to your injury. Upper back and neck pain usually erupt suddenly, but healing can take a long time. If youre still in pain and your movement is limited after a month, its time to see your doctor.
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How Are Back And Neck Pain Treated
In many cases, acute back or neck pain may simply improve with some rest. Over-the-counter medicines such as acetaminophen or ibuprofen may also help with the discomfort. Try to move gently during this period, so that you won’t become stiff and lose mobility.
If you have chronic pain of your back and neck, try several remedies before considering surgery. These include:
- Hot or cold packs as advised by your healthcare provider
- Certain exercises to strengthen back and belly muscles and ease pain, such as stretching and flexing. Your healthcare provider can show you these exercises. Physical therapy can also help you find the correct exercises.
- Aerobic exercise may help with your overall fitness and strength.
- Certain anti-inflammatory medicines or muscle relaxants may be used, as advised by your provider.
- Sometimes your provider may suggest a brace or corset for extra support.
- Shots for pain relief in the area
- Nerve block. This eases pain signals from the affected nerve.
- Osteopathic manipulation
How To Soothe A Sore Neck
Neck pain essentials include icing and heat, gentle therapeutic exercise, and good posture.
Sore neck? It’s pretty common. And most men get neck pain for the same reasons they suffer low back pain. “In the vast majority of people, it’s routine muscle strain and sprain,” says Dr. Robert Shmerling, associate professor of medicine at Harvard-affiliated Beth Israel Deaconess Medical Center. “The neck has to support that heavy bowling ball on top.”
The remedies for neck and back pain also have some things in common. First, ease the early intense pain with rest, ice, and heat then move on to gentle stretching and strengthening exercises. Later, avoid bad posture and other habits that could trigger another neck pain crisis.
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Stretch But Avoid Sudden Movements
Stretching can help relieve the pain and stiffness, and prevent it in the future. Its important to stretch gently and slowly. Sudden movements can cause more inflammation, pain, and a more serious injury. Apply a heating pad or take a warm shower before stretching.
- Roll your shoulders backward and then forward in a circle.
- Press your shoulder blades together and hold the position for a few seconds, then repeat.
- Slowly turn your head from side to side.
When Should I Call My Healthcare Provider
See your healthcare provider if you have:
- Loss of bladder or bowel control with weakness in either leg. These symptoms need attention right away.
- Severe back or neck pain that does not decrease with medicine and rest
- Pain after an injury or a fall
- Weakness, numbness, or tingling in your legs or arms
- Fever of 100.4°F or higher, or as advised by your healthcare provider
- Unintentional weight loss
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Avoid Prolonged Static Position
Constant tension or excessive sitting can adversely affect the body and start new pains. The longer you sit in one place, the more pressure increases on the vertebral discs. All this leads to anxiety as the tension becomes unbearable.
Schedule short walks at least once a day to a small distance. This might help gradually reduce the load from the spinal discs and upper parts of the neck. Pay attention to your posture, and adjust the neck and shoulders position to reduce the pressure on the spine.
Your Desk Matters But Not As Much As You Think
The more I looked into the research, tested and tried different things, I started to piece together the real answer.
Our bodies arent built to stay in one position hour after hour, day after day.
You can sit, stand, walk and lie down and STILL GET NECK PAIN.
I still love my standing desk. I just started using a treadmill desk, which is great. And every single live event, podcast and video I do sitting down.
I rotate. ADHD is a good thing for working behind computers. I saw Robb Wolf mention it many years ago when he was working on his book. He said he would rotate his position, often several times an hour. I didnt get it till now.
Theres no doubt that youll expend more energy standing or walking. And, in general, Im as guilty as most about not moving my body often enough. Our whole culture needs to play more, move more and stop freezing ourselves into one position as much.
Regardless of the desk chosen, we still have a problem.
The problem is that I, and most everyone else, have created bad muscle patterning and done a great job misaligning our bodies.
And while chiropractors are often a necessary part of getting rid of our upper back and neck pain, in my detailed experience at best theyre not the complete answer and sometimes they are completely unnecessary.
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Be Mindful Of Your Sleep Positions
Dr. Bang says if your neck is bothering you, you should pay attention to your sleep positions. Sleep only on your side or on your back never on your stomach, he says.
When you sleep on your stomach, often you will end up twisting your head one way or the other for hours at a time, Dr. Bang says. Sleeping on your stomach also can affect your low back because your belly sinks into the bed if you dont have enough support.
The Universal Guide To Neck Pain: Everything You Ever Wanted To Know Straight From The Experts
In This Article: | | | | | | | | |
A pain-free neck is a lot like the carefree days of our youth we dont appreciate it til its gone. Neck pain can make life feel pretty unbearable and affect your social life, family time, hobbies and even work productivity.
If youre reading this, chances are youre familiar with neck pain. Whether youve just woken up with a whopper of a crick in your neck, sustained an injury or have been dealing with chronic neck pain, this handy guide can help you understand the anatomy of your cervical spine, different causes and types of neck pain, and learn more about the common treatments for neck pain.
Although neck pain is commonly caused by strain, prolonged pain may be an indication of something more serious. Photo Source: 123RF.com.
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Easy Ways To Get Rid Of Chronic Back And Neck Pain
Today, there are a lot of options for relieving back and neck pain. Almost each of them can help reduce the use of drugs and provide more effective treatment. Pain in the back and neck areas cannot just go away on its own therefore, it is vital to understand which treatment methods are the most effective.
Shower Or Soak With Bath Salts
Water may do wonders for your neck pain from sleeping wrong. When taking a shower, run lukewarm or hot water over your neck and head for about five minutes. Remember to keep your neck straight during the shower.
Alternatively, you can also soak in a warm bath with Epsom salt. This can improve circulation and relieve tension in your neck muscles.
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What Symptoms Relate To Neck Pain
The pain often spreads from the neck towards the shoulders or upper back, and it often causes headaches. You might find the pain is worse when you hold your head in one position for a long time, for example, at a computer.
Neck pain might also come with muscle tightness or spasms, and you might not be able to move your head very well.
If you have a neck injury, you might also have dizziness, pins and needles or numbness, weakness, changes to your vision or hearing, problems concentrating or difficulty swallowing. See your doctor if you have any of these symptoms.
Therapeutic Exercise For Neck Pain
Exercises to stretch and strengthen the neck, shoulder, and upper back muscles can speed recovery from a painful neck condition and possibly reduce flare-ups, although the evidence for this is not ironclad. Dr. Shmerling encourages his patients to see a physical therapist for guided therapeutic exercise. Here is what the therapist can offer:
- Therapy will likely combine isometric and range-of-motion exercises. In isometric exercise, you tighten the neck muscles against an opposing forcesuch as your own hand, which you “push against” with your neck muscles. Range-of-motion stretches attempt to progressively relax and lengthen the neck muscles.
- Physical therapists can offer other therapies that, while not proven in research trials, seem to offer some people ease and comfort. One option is ultrasound treatment of the sore tissues with high-frequency sound waves.
- A physical therapist can also perform traction, using the hands or special equipment to gently stretch the neck muscles. You can also get equipment by prescription to perform neck traction at home but follow the therapist’s instructions carefully.
Finally, take inventory of your posture or daily habits that could trigger neck pain, like sitting for extended periods in positions that strain the neck during reading, TV watching, computer work, or sleeping. Attending to the cause may stop some flare-ups of neck pain at the source.
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