How To Help Ease Neck Pain
How To Help Ease Neck Pain
Neck Pain Symptoms And Sign :
Muscle spasm :
Paraspinal neck muscle and Trapezius muscle spasm are common in neck pain, A spasm is a sudden, powerful, involuntary contraction of muscles. The muscles feel painful, stiff and knotted. If you have neck muscle spasms, you may not be able to move your neck. Your Physiotherapist may call it acute wry neck.
Neck Muscle ache :
The Paraspinal neck muscles are sore and may have hard knots that are tender to touch. Pain is often felt up the middle of the back of the neck, or it may ache on one side only.
Neck Stiffness :
The neck muscles are tight and if you spend too long in one position they feel even tighter. Neck stiffness can make it difficult or painful to move your neck.
Nerve Radiating pain :
Pain from the neck to shoulder can radiate down the arms, and sometimes, the legs. You may feel a sensation of pins and needles or tingling in your arms, which can be accompanied by numbness, burning or weakness.
Cervicogenic Headaches :
Cervicogenic Headaches are common with neck pain and other related symptoms. They are usually a dull aching type of headache, rather than sharp pain. While the headaches are often felt at the back side of the head, the pain may also radiate to the sides, and even the front of the head.
Reduced range of motion of neck :
How To Relieve Neck Pain ~ Treatment For Chronic Neck Pain
We casually refer to a minor annoyance in life as a pain in the neck, but as anyone with neck pain will tell you, its far from minor and much more painful and debilitating than an annoyance. If youve got it, you want neck pain relief now and Im going to show you how to get it. I was forced to become an expert in chronic muscle and tendon pain to cope with muscle tightness and tendonitis from Lyme disease. For years, I would pull a muscle about every other month which sometimes left me in bed for three days at a time . Once, I pulled a muscle after sneezing! Finally though, Ive got it licked and I want to share with you what I learned.
Currently, one third of us suffer from chronic neck or shoulder pain, and this figure is predicted to increase as computer work, cell phones, and the myriad of other gadgets we now use force us to crane our necks forward for much more of each day than ever before.; We will literally be in a world of hurt.
Historically, neck and shoulder pain have been an older persons complaint, but clinics are experiencing a rise in younger patients with neck and shoulder complaints.; According to Elite Myotherapy, The impact that poor posture during tablet computers and smart phone use are having on small children and teenagers is an increasing health problem and one that more parents need to be aware of and manage.
Anatomy of the neck and shoulders
First Steps To Relieve Neck Pain
The causes of routine strain-and-sprain neck pain vary. If you wake up with a “crick” in your neck, it’s probably the sharp muscle contractions known as spasms, caused by a muscle strain. A sprain, in contrast, happens in ligamentsthe tough tissues that connect bones together. Alternatively, a tendonthe tissue that attaches muscles to bonesmay become inflamed, causing tendinitis. Basic self-help takes care of most routine neck pain flare-ups:
- Use cold to numb the early acute pain and reduce inflammation.
- Take over-the-counter pain relievers to control mild to moderate pain. These include acetaminophen and nonsteroidal anti-inflammatory drugs like ibuprofen , naproxen , or aspirin.
- Use a neck collar for short periods to rest the painful muscles and tissues and ease your discomfort. “Collars have a bad reputation from people overusing them and getting weak muscles, but used a few hours here and there they can be very useful,” Dr. Shmerling says.
- Apply heateither with a heating pad or by using a warm whirlpool bath if one is availableafter a day or two, once the acute pain calms down.
Should you go to a chiropractor to get your neck “cracked”? Dr. Shmerling counsels against sudden, strenuous manipulation of the neck. “It may be fine for low back pain, but avoid it for neck pain,” he says.
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Treatment And Medication Options For Neck Pain
Recommended treatments for neck pain vary with the cause of your pain. In general, the goals of treatment are to relieve pain and improve function.
Self-care options that may help resolve neck pain include:
- Taking over-the-counter pain relievers
- Using heat or ice packs, or alternating between both
- Gentle stretches and neck exercises
- Rest
What Are Neck Pain Symptoms
Other than neck pain itself, you may notice other symptoms that accompany the pain. Some of the more common symptoms of neck pain include:
- Neck muscle stiffness: Tight muscles in the back of the head or a muscle knot in the neck. This may spread to your shoulders, upper back and arms.
- Headache: Experiencing headaches in the occipital region is very common but can also extend to the top of the head, causing “tension” headaches from muscle tightness.
- Pain and/or weakness that shoots down the arm: This may be caused by muscle fatigue or nerve compression. Very often along specific nerve roots .
- Loss of neck mobility: Inability to turn your head and neck easily.
- Paraesthesias: A sensation of numbness and/or tingling in the arms, most often caused by nerve compression at the level of the spine, or as the branching nerves pass through tight, inflamed muscles.
If your neck pain is caused by nerve compression, you may experience the following symptoms:
- Weakness in the shoulder, arm or hand
- A feeling of numbness or pins and needles in arm, fingers or hand
- ;Sharp, burning pain near the pinched nerve that radiates outward
Some conditions, such as coronary artery disease or even lung tumors may mimic these conditions, notes Stewart G. Eidelson, MD. It is best to have a skilled physician perform a thorough physical examination when the symptoms described are present, he says.
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Home Remedies To Help With Neck Pain
Home»Home Remedies to Help With Neck Pain
The result of a sharp or dull aching in the neck can cause severe neck pain. This sometimes can be the cause of headaches, numbness, stiffness, and swelling in the neck area. However, most of the time, neck pain is not that serious initially and can be treated with simple remedies at home. Below are a few tips you might find helpful in treating neck pain:
Ice Therapy
One of the simplest remedies for neck pain is using a bag of ice on the affected area, which can do wonders. Cold treatment alleviates pain and reduces inflammation. A bag of frozen peas can be another substitute. Nevertheless, make sure you do not put the bag of ice or frozen peas directly on the neck. Instead, wrap it in a thin towel, and keep it on the aching area for 15 minutes max.
Water Therapy
Hydrotherapy is another great remedy for neck pain, which can be easily done while taking a shower. The force of water reduces pain and soreness on the neck. You just have to target the area of pain with warm water first for three to four minutes. Then follow the same with cold water for thirty to sixty seconds. The hot water therapy will ease stiff muscles and increase blood circulation, while cold water will help reduce inflammation in the neck.
A Salt Bath with Epsom
Lavender Oil
How Do I Stop The Pain In My Neck
Besides exercises, there are many other things you can do to alleviate pain in your neck. A combination of exercise and other methods works the best to increase the range of motion and ease discomfort. Here are some useful things you can do tackle neck pain:
- Always make sure your posture is right
- Apply warm compresses to alleviate stiffness and ice packs to numb the pain
- Stay hydrated
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How Do Upper Cervical Misalignments Occur
It is important to appreciate that you do not have to have sustained a serious neck injury to be dealing with an upper cervical misalignment. Any kind of head or neck trauma can cause this issue.
For example, if you have suffered a concussion while playing sports or a whiplash injury from a car accident, a misalignment is likely. But did you know that it takes a collision of only 5 mph to cause a whiplash-type injury? Thus, more than just a sports collision or a fender bender but even a simple slip and fall can result in the problems we are discussing here. Thus, many fail to mention their injuries when filling out a patient history.
So please keep this in mind when speaking to health practitioners about migraines. Even a desk job where improper posture is sustained throughout the day or a habit of looking down to check a mobile device over and over again can lead to a misalignment in the upper neck.
Tips To Prevent Neck Pain
Its probably safe to say that most of us at some point in time have woken up with neck pain or can recall an event or injury that resulted in neck pain. In fact, at any given time, 13% of American adults suffer from neck pain.
Following these 10 tips can help to prevent neck pain. Watch:10 Best Tips to Prevent Neck Pain Video
Muscle strain and resulting muscle spasm is often caused by an underlying neck problem, such as spinal stenosis, arthritis, or disc degeneration and can be triggered from trauma but frequently occurs insidiously, or for no obvious or identifiable reason.
Selecting the right pillow height for your sleeping position can help to keep your cervical spine in neutral alignment and prevent pain. Watch3 Evening Tips for Sleeping with Neck Pain Video
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What Causes Neck Pain In A Rear
When you get hit in a rear-end collision, you are often driven forward by the force of the impact. Seatbelts prevent you from being ejected from the vehicle by keeping you in your seat. Rear-end accidents can cause whiplash to the victim, which occurs when the head is forcefully thrown forward and backward, injuring the muscles, bones, and tissues in the neck.
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The Best Pillow For Neck And Shoulder Pain For The Different Sleeping Positions
Its also important to note that the best pillow for neck pain and neck pain into shoulder also depends on your favorite sleeping position.
In case youre a back sleeper, you want The;Neck Contour pillow;to be the best option you have. After all, you will have all the support your neck needs but your back will also be supported to make sure that your body is perfectly aligned.
If you prefer to sleep on your side, the best pillow for neck and shoulder pain is one thats higher under your neck than under your head.
Simply put, it should be firm enough to maintain your head and neck in the same position during the entire night.
In case you prefer to sleep on your stomach, you have two options: not using any pillow at all or use one that is thin to ensure that you maintain your spine straight.
This is why the Neck Contour pillow is the best pillow for neck pain:
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Medium/soft support- cut-out shape provides neck support
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BeCool Infused Memory Foam is engineered to keep you cool and comfortable
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Cut-out shaped for perfect alignment of your spine and neck while your sleep;;
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Removable and Washable, Hypoallergenic Bamboo Cover adds an extra element of plushness and comfort
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LOOK NO FURTHER, HOT SLEEPERS Your search for the perfect neck pillow has come to an end, with both support and comfort in one solution
- Relief neck pain on right or left side
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Take Care When You Sleep
Dr. Bang says if your neck is bothering you, you also 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 in to the bed if you dont have enough support.
For minor, common causes of neck pain, try these simple remedies:
- Apply heat or ice to the painful area. Use ice for the first 48 to 72 hours, then use heat after that. Heat may be applied with warm showers, hot compresses or a heating pad. Be sure not to fall asleep with a heating pad or ice bag in place to avoid skin injuries.
- Take over-the-counter pain relievers such as ibuprofen or acetaminophen.
- Keep moving, but avoid jerking or painful activities. This helps calm your symptoms and reduce;inflammation.
- Do slow range-of-motion exercises, up and down, side to side, and from ear to ear. This helps to gently stretch the neck muscles.
- Have a partner gently massage the sore or painful areas.
- Try sleeping on a firm mattress without a pillow or with a special neck pillow.
- Ask your health care provider about using a soft neck collar to relieve discomfort. Dont use the collar for a long time. Doing so can make your neck muscles weaker.
If the pain gets in the way of your daily activities, Dr. Bang says to call your doctor.
Limit How Long You Look At A Smartphone
Constantly looking down at your phone pulls on your neck muscles and puts a constant strain on them. If you have to use your smartphone often, try some of these tips to reduce your neck strain:
- Hold your phone at eye level.
- Dont hold your phone between your shoulder and your ear.
- Use earbuds or headphones.
- Take a break from your phone hourly.
- After using your phone, stretch to relax your muscles.
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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.
Stretches include:
- 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.
What Pillow Materials Are Best For Neck Pain
The best pillow for neck and shoulder pain is firm enough to hold the head at a healthy angle, but soft enough to alleviate pressure points. Most sleepers find success with either a memory foam, latex, buckwheat, or feather pillow, as these materials offer the best balance of support and pressure relief.
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Medical Treatment In Neck Pain :
Most common medical treatment is symptomatic medicine, mainly Pain reliever Analgesics eg. Ibuprofen, Muscle relaxant to relieve muscle spasm, Pain reliever Patches and Gel are useful.
Analgesics : Mild pain is often relieved with acetaminophen.Nonsteroidal anti-inflammatory drugs : eg. Aceclofenac, Diclofenac are considered first-line medications for neck pain. They relieve both pain and swelling and may be prescribed for a number of weeks, depending on your specific symptoms.
Other types of pain medication can be considered if you have serious contraindications to NSAIDs or if your pain is not well controlled.
Oral corticosteroids : If NSAIDs is not relieving symptoms in sever cases A Tapering short course of oral corticosteroids can help relieve pain by reducing symptoms.Muscle relaxants : If muscles spasm are severe Medications eg. cyclobenzaprine or carisoprodol can be use.
Cervical collar : A soft cervical collar is a piece of foam covered with fabric that is worn around the neck to support the head. Routine use of a cervical collar is not recommended because it may delay recovery or allow the neck muscles to weaken. In addition, collars can make neck pain worse in some people due to the fit of the collar.
Using Big or two regular pillows is not recommended because it can cause too much forward or side-bending of the neck.
Sleeping With Hand On Forehead
Research published in the Journal of Physical Therapy Science in June shows that pain in the upper trapezius and scalene muscles of the right side of the neck was significantly greater when the persons dominant hand was placed on their forehead while sleeping. That is why keeping the hands by your side is better.
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Stretch Out A Stiff Neck
A few times a day, give your neck a little rest and relaxation. Stretching your stiff neck with careful movements can help relieve your symptoms. As long as your doctor has not advised against moving your neck, try the following stretches:
- Roll your shoulders backward ten times, then forward ten times
- Squeeze your shoulder blades toward each other ten times
- Lean your head back into your hands and hold it there for 30 seconds
- Gently lean your ear toward your shoulder ten times on each side
Stress Poor Sleep And Physical Ailments Over Time Can Lead To A Pain In The Neck
Everyday life isn’t kind to the neck. You may be all too familiar with that crick you get when you cradle the phone between your shoulder and ear, or the strain you feel after working at your computer.
Neck pain rarely starts overnight. It usually evolves over time. And it may be spurred by arthritis or degenerative disc disease, and accentuated by poor posture, declining muscle strength, stress, and even a lack of sleep, said Dr. Zacharia Isaac, medical director of the Comprehensive Spine Care Center at Harvard-affiliated Brigham and Women’s Hospital and director of interventional physical medicine and rehabilitation at Harvard Medical School.
The following six tips can help you find neck pain relief:
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