Neck pain is a common medical condition and most of the adult population suffers from this problem at some point in time in their life. The neck is composed of vertebrae along with the ligaments that provide stability to the spine. It supports the entire weight of the head as well as provides mobility. However, because it is less protected than the rest of the spine, the neck can be vulnerable to injury and disorders that produce pain and restrict motion. Read on to know neck pain reasons, precautions and exercises for relief.
Neck Pain Reasons
There can be several reasons and causes of neck pain. The main ones are-
- due to improper habits/postures in our daily routine life,
- lackluster lifestyle, and
- misalignment in the spine, injury, stress, muscular tightness, or any other health problems.
- Bad sleeping habits like sleeping on the stomach (when you have to keep your head 90 degrees to the side),
- using a very thick or thin pillow,
- working long hours on desk/computer,
- viewing TV in an awkward position, or
- traveling for long hours in sitting position,
- improper/excess exercises or workouts,
- slipped spinal disc
- wear and tear of spinal discs due to ageing
Some uncommon neck pain reasons are arthritis, meningitis, osteoporosis, cancer, cervical radiculopathy or an infection
Symptoms of Neck Pain
Neck pain may occur along with spasm or tightness in muscles. It can spread to upper back and/or shoulders. Also, the pain in neck can lead to headaches. When working for long hours on computer or keeping head in one position for long, it is likely to become worse.
In situation of a neck injury, following signs may concur-
- weakness
- nausea
- dizziness
- not able to concentrate
- changes in your hearing or vision
- numbness
- dysphagia or difficulty in swallowing
In such scenario, it is imperative to consult a medical practitioner.
Precautions/Measures to Prevent Neck Pain
- Proper posture while sitting – keep your head and back straight.
- While working on the computer or viewing TV, move around periodically. Also, do some stretching exercises to relieve tension/stiffness of the neck.
- Avoid continuously sitting for a long time in one position.
- While lifting heavy things do not bend your back and neck. Sit down with your knees bent; keep the heavy object close to your body while lifting.
- Sleep on a hard bed while lying on your back. Do not sleep on your stomach.
- When there is swelling or pain in the neck apply heating pads on the neck.
- Do regular exercises/yoga asanas to keep your neck flexible.
- Avoid driving if you are not able to move your neck due to pain.
- Keep your computer screen or reading stuff at your eye level to avoid bending down.
- Avoid bending, lifting heavy stuff, twisting or pulling while dealing with neck pain.
- Give rest to your neck for a while, not for elongated period as no movement can stiffen the muscles.
- Use comfortable and firm pillow instead of soft pillows.
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Exercises to Relieve Pain in Neck
Once you are aware of neck pain reasons and symptoms, start with slow exercises to reduce the pain. Follow these simple yet effective exercises-
1. Stretch your arms in front of you, parallel to the ground at shoulder height level and the palms of both the hands should be facing the ground. Close the fists in such a way that your thumbs remain inside; rotate your fists in a clockwise direction. While rotating fists, your hands should remain straight and may not bend at the elbow. Now rotate your fists in the anticlockwise direction and keep normal breathing. You should do these exercise 15-20 times from both the hands.
2. Place your both the hands-on shoulders and join elbows in front of you and make big zero in the clockwise direction. While rotating your arm your elbows should touch each other with every rotation. Repeat this exercise in the anticlockwise direction. Perform at least ten rotations in both directions with normal breathing. You can do these exercises in your office also while working on computers for a long time.
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3. Raise your hands over your head and catch the right wrist with your left hand and left wrist with your right hand. Take a deep breath and pull the right hand with your left hand in such a way that the elbow of your right hand should come behind your head. Now exhale and repeat this exercise from the left hand.
4. Interlock the fingers of both the hands and place them behind your head. Take a deep breath and put pressure in the opposite direction from hand to your head and from head to hand. It will strengthen the muscles of your upper spine.
Neck Stretches to Get Neck Pain Relief
Simple neck stretches are very helpful to get pain relief but movement should be slow.
Side Tilt
- Stand with your feet hip-width apart and your arms relaxed by your sides.
- Slowly tilt your head towards your right shoulder, aiming to touch it with your ear. Stop when you feel the stretch, and keep your shoulder down.
- Hold this position for 5-10 seconds, then return to the starting position.
- Repeat on your left side. Do several sets, gradually increasing to 10 repetitions.
- For a deeper stretch, place the hand on the same side as your tilted head on top of your head and press gently with your fingertips.
Side Rotation
- You can do this exercise while seated or standing.
- Keep your head aligned with your shoulders and your back straight.
- Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
- Hold this position for 15-30 seconds, then slowly turn your head back to the center.
- Repeat on your left side. Do up to 10 sets.
Forward and Backward Tilt
- You can do this exercise seated or standing. Make sure your movements are slow and smooth.
- Begin with your head aligned with your shoulders and your back straight.
Lower your chin towards your chest and hold for 15-30 seconds. Relax and slowly raise your head back up. - Tilt your chin up towards the ceiling and bring the base of your skull towards your back. Hold for 10 seconds, then return to the starting position.
- Repeat this set several times. Practice it daily.
REFERENCES-
https://www.healthdirect.gov.au/
webmd.com
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