A patients guide to neck pain
Neck pain (cervical strain)
Neck pain may be triggered by a specific event, such a sport injury or motor vehicle accident. More common and less dramatic causes include reaching or pulling movements and awkward resting or sleeping positions.Even poor sitting postures over time can lead to discomfort.
Long term neck problems are more likely when pain develops gradually or discomfort is recurrent over a period of time. Chronic neck pain is often triggered by prior injuries, especially if original injury was severe or injury was not given enough time to heal.
A frequent complaint is that neck pain has developed for no apparent reason. The events preceding pain or discomfort will provide clues behind original cause even if the exact incident is not evident.
Treating Neck Pain:
Most cases of neck pain are not serious and respond to simple treatments.
· When pain develops suddenly or related to direct trauma, stop all strenuous activities to prevent aggravation of injury, increasing the damage,and healing delays.
· Most neck pain is related to muscle or tendon strain rather than injury to spine. Your neck may feel stiff and sore to touch. Muscle spasms may develop as strained muscle swells after injury.Rest and gentle stretching will help the muscles relax.
· Do not worry about headache development,unless direct trauma to head occurred or headache is severe. This side effect will resolve in time.
· Most injuries will not require X-Ray or other imaging studies. Depending upon severity of injury your health care provider will recommend further tests.
Primary Treatment Plan:
If you suspect injury, stop activity immediately. Apply ICE. Wrap sealed ice bag in towel and apply to injury as soon as possible . Keep on injury for 20 minutes and repeat every 2-3 hours for
the first 48 to 72 hours. This will help reduce swelling and pain. Early care can accelerate your healing.
· After the first 72 hours warm, moist heat can be applied through shower or soaked towels. Place on neck for 20 minutes every 3-4 hours.
· Analgesic may be taken. Follow package directions and take with food.
· AVIOD anything that significantly increases neck pain.
· Research suggests most people can and should return to normal daily activities as tolerable. AVOID anything that significantly increases neck pain.
In most cases neck pain progressively improves over 2-3 days without further intervention, but pain and soreness can persist for weeks depending on injury and your choice of daily activities. During recovery, exercise with caution to prevent re-injury. Appropriate, slow,gradual rehabilitation will reduce healing time and help prevent re-injury.
Rehablitation Exercises:
· RECOVERY TAKES TIME.
· Rehabilitation may take weeks or even months depending on severity of injury. The severity of the injury will dictate recovery time. Slow, gradual rehabilitation will reduce healing time and prevent re-injury.
· Once initial pain has eased a rehabilitation program of neck strengthening exercises as well as stretching exercises to increase flexibility is recommended to help prevent re-injury and pain.
· Rehabilitation exercises are critical for recovery process. Do these exercises on a regular basis and you will see improvements in your posture, work endurance, and athletic performance. The exercises shouldn’t irritate your back or neck when done properly. If there is pain, STOP.
· HELPFUL HINT: Take deep even breaths while completing stretches and concentrate on the exercises with slow steady movements. If you experience any discomfort other than muscle soreness, slow down the pace or decrease the number of repetitions. If pain persists, discontinue exercise and contact your healthcare provider.
REPEAT THESE EXERCISES TWICE PER DAY.AS NECK IMPROVES YOU CAN COMPLETE
EXERCISES MORE OFTEN THROUGHOUT THE DAY
BEFORE DOING THESE EXERCISES APPLY HOT WATER BEG FOR UPTO 15 MINS OR YOU DEEP THE TOWEL IN A WARM WATER AND APPLY TO THE BACK OF NECK FOR UPTO 15 MINS
Stretching Exercises:
a) Side bending:
Bend your neck actively towards rite side towards your shoulder as far as you can and hold it for a 5 seconds, perform this exercises for a 5 to 8 repetation and go with the other side in a same manner
b) Front and backward bending:
In this exercises you have to bend your neck towards chest and towards back,first of fall go with the front bending by bringing your head towards forward go far away as far as you can and maintain the position for a 5 secs and repeat for a 5 to 8 repetation and vice versa with the backward bending.
c) Rotation:
In this exercise rotatate you head actively towards rite and left side in a neutral postion and repeat it for a 5 to 8 repetation,be hold at one side for 5 sec then go back to neutral position and then towars other side .jpg)
