Pain in the neck - 24 ways to get rid
Other / / August 12, 2017
Neck pain - general information
«Neck pain may occur because you're in for a long time, keep your head in the uncomfortable position such as stretching his neck forward, - says Dr. Joan Griffin, a senior physical therapist and an expert ontreatment headaches headaches from the Centre of New England at a hospital in Connecticut.Naturally, a lot of people because of their occupations are more at risk than others."Cosmetologists, for example, operate in an inclined position all day," - says Dr. Robert Kunkel, head of the section of a headache in the Cleveland Clinic in Ohio.
Regardless of your job or lifestyle you can get rid of the causes and, more importantly, from the pain with a few time-tested methods, replacing bad habits good and doing regular exercises for the neck.So keep your head up and your eyes wide open.Help comes to you.
Symptoms that may be needed to see a doctor
«If you are in a car accident, after which you have a sharp pain in the neck, you may have a symptom of a whip, and you ha
general rule is that persistent pain in the neck requires a professional medical examination."It is unlikely, but possible, that pain in the neck is a sign of a tumor in the spine," - says physiotherapist Joanne Griffin.
«When stillness is still developing, it is good to make an ice pack or ice wrapped in a towel - advises Griffin.- If the neck is slightly damaged, ice can reduce the swelling. "
After the ice inflammation decreased slightly, very good soothing heat from a warm hot-water bottle and ending with a hot shower.
«These are available in a broad sell ointments soothe but not heal, because in fact they do not penetrate deeper into the skin, - says Steve Antonopoulos, senior athletic trainer of the football team" Denver Bronx. "- Never use them at the same time with heaters.At best, they provide psychological help. "
use old methods
Such anti-inflammatory agents, commercially available as aspirin or ibuprofen, can help relieve pain and inflammation.Take two tablets three or four times a day.
Sit on a firm chair
«As they say in the song, the back is fastened to the neck.And if you sit in a chair that does not provide good support for the back, you have the chance to aggravate the existing problems with the neck and acquire new, "- says Dr. Mitchell A. Price of Temple, Pennsylvania.
And, in fact, take a towel harness and wrap it around your waist when sitting - it will align your spine and give additional support.
Take a break
How legs need a rest from constant standing and neck needs a break from the constant sitting.Your head weighs about 3.5 kg, and it is a great weight for the neck, which it should be held without sufficient care.So stand up and walk.
Keep your chin up
«keep head straight, but retract the chin, as if it was you double - advises Griffin.- Avoid and keep your head bowed all the time, when you work at a desk or reading.This will prevent back strain and neck muscles. "
screen at eye
If you work all day with a video display, it is important to place it at eye level.If you force yourself to watch hour after hour up or down, it can cause spasm of the neck.
Think about how to silence your phone.If you do a lot of talking on the phone, especially while trying to write, your neck is in an awkward position - it is a direct path to its immobility and pain.
lift weights carefully
too easy to forget how to properly and how to lift weights properly."That's right - like Price - is to bend your knees and keep your back hard until you install a heavy object between his legs, which should be shoulder-width apart.When you lift weights, keep it as close as possible to the body. "
Sleep on a firm mattress
Many of the problems with the neck and starts deteriorating due to improperly arranged a place to sleep.It is important to have a hard mattress.
Avoid fluffy pillows
Just drop it to the side."Many people with pain in the neck feel better when they sleep without a pillow," - explains Dr. Kunkel.
Purchase a flat pillow
«These pillows are cheap and very well supported by the neck", - says Price.
Sleep like a baby
«In other words, sleep in a fetal position - on his side, knees to his chest," - advises Price.
«When it's cold and damp, you probably wear a hat.But you have to properly cover the neck.From bad weather immobility and pain in the neck may worsen, "- says Kunkel.
If you are tense, the neck muscles can shrink and cause pain.If you have something pressing, or you feel a lot of stress, can help to master relaxation techniques such as meditation or progressive relaxation.In addition, you will learn to relax audio tapes.
exercises, avoid the pain in the neck
Yes, even your neck muscles need to be stretched and strengthened.
Here are a few exercises for the prevention of immobility and other problems in the future.Do each of them 5 times twice a day.The first 3 exercises to do during the 2 weeks before starting the rest.So:
- slowly tilt your head forward as far as you can.Then dismiss it back until it stops;
- tilt the head to one side, without moving them.Right, then tilt to the other shoulder;
- slowly turn his head from side to side, as far as possible;
- put the hand on the side of the head, while the other arm push towards the first.Keep as 5 seconds, then relax.Repeat 3 times.Then do the same exercise with the other hand;
- do the same exercise as described above, but the head leans forward, thus providing a slight resistance front.Then tilt the head back, exerting a slight resistance from behind, from the nape of the neck;
- are holding a light weight, about 1.5-2 kg, shrugging his shoulders at this time.Keep your hands straight.