The neck becoming locked in an awkward position while sleeping
Bad posture - for example, when sitting at a desk for a long time
A pinched nerve
An injury -for example,whiplash from a traffic accident or fall
Neck pain can be due to cervical spondylosis. Dehydration also causes neck pain with back of the head pain. Drink plenty of water to prevent neck pain.
What I need to do when I got neck pain?
Consult Orthopaedic doctor. Ifyou got neck painwith arm/upper limb pain itmay bedue to compression of nerve root fibres. Only neck pain can betreated with physiotherapy.
Why water is essential to prevent neck pain?
Disc is more of water content. If you are not drinking enough water disc will be dehydrated, therefore the height and elasticity of disc will bereduced,resulting indisc prolapse with minimal strain. lfyou do not haveheart or renal problemtake 3 litres ofwater every day.
What is the treatment for acute neck pain?
You might need painkillers and muscle relaxant. Main treatment is physio (might need IFT). You need to do neck muscle strengthening exercises to prevent neck pain. Muscle once strengthened it willtake some of the strain that goes through the neck bone.
How you can prevent neck pain?
DO'S
When sleeping, make sure your head is the same height as the rest of your body.
Have a firm mattress.
Sit upright - roll your shoulders back gently and bring your neck
DONT'S
Do not keep your neck in the same position for a long time - for example,when sitting at a desk.
Do not sleep onyour front.
Do not twist your neck when you'reinbed.
Exercises for neck
1
To exercise muscles at the right side of the neck,put your right hand against the right side oryour head above your ear.
Press against the side of your head with your hand,also press your head back against your hand. You should feel the muscles at the side of your neck tighten, but your head should not move to either side. Press firmly, but not quite as hard as you can. Hold for about 10 seconds,restfor upto 10seconds,then repeat.
2
To exercise muscles at the left side ofthe neck, dothesame steps as in the exercise above, but press your left hand against the left hand against the left side of your head.
3
To exercise muscles at the back of the neck and upper back, place your fingers or put one hand over the other and place your hands at the back of your head. Press your hands against your head at the same time you press your head straight back against your hands. Press firmly. Do not tip your head back. Hold for about 10 seconds, rest for up to 10 seconds, then repeat.
4
To exercise muscles at the front of the neck, put the heels of both hands against your forehead just above your eyebrows. Press your hands against your forehead, at the same time you press your head against your hands. Press firmly. Do not tip your head forward. Hold for about 10 seconds, rest for upto 10seconds, then repeat.
Repeat each exercise 8 to 12times.
5
Make a fist and place your hands below the chin,at thesame time press your head against your hand.
Press firmly hold for 10seconds, rest upto 10seconds, then repeat.
