Management of neck pain

Management of neck pain

Causes of neck pain:

1. Inflammation of the muscle tissue group, with tender points on the side of the neck near the lower spine, causing pain from the neck to the head. Headaches can also occur. This is found in approximately 90% of cases.
2. Direct or indirect impact on the cervical vertebrae, such as various accidents.
3. Degeneration of the cervical vertebrae with calcification around the edges of the bones, causing nerve pain that spreads to the shoulder and arm. This is found in approximately 5% of cases.
4. Incorrect posture of the neck, such as sitting with your head down for long periods of time, or sitting and watching TV for too long, causing fatigue. Sleeping with a pillow that is too high can also cause neck pain.
5. Stress or insufficient rest.

Symptoms:

1. Neck pain that may radiate down to the shoulder, arm, hand, or on one side of the spine.
2. Numbness in the arm or fingers may also occur, and the sensation may change.
3. Limited movement of the neck, stiffness, or pain when moving to the maximum range.
4. Stiffness of the muscles at the base of the neck or tender points at the base of the neck and spine.
5. Headaches may occur gradually.

Recommendations for managing neck pain:

1. Sleep with a low pillow or one that supports the neck and a small pillow under the shoulder if needed. Avoid sleeping on a sofa or in a chair as it may cause strain on the neck. If placing your hand underneath your neck while sleeping, there should be no gap.
2. Avoid sudden and forceful movements or quick rotations of the neck.
3. Apply a warm compress for 20-30 minutes or use a hot pad to the neck while also performing neck exercises.
4. Take breaks when sitting for long periods of time to reduce muscle tension or strain on the neck.
5. Adjust office equipment such as computer screens to be at eye level.
6. Use a neck and headrest while driving.
7. If symptoms persist, consult a doctor.

Neck exercises:

These exercises help increase neck mobility and strengthen neck muscles to improve joint support.

1. Slowly lower and lift the head.
2. Look straight ahead and tilt your head to the side towards your shoulder. Alternate sides.
3. Look straight ahead and turn your head slowly to the right and left.

Note: Each exercise should be repeated 10 times.

4. Strengthening the muscles involves contracting the muscles against each other without movement for 5-10 seconds.

• Neck muscles: Push the hands against the forehead, while the head resists and remains straight. Then, push the hands on the back of the head while the head resists and remains straight.
• Side neck muscles: Place one hand on the side of the head and push the head to the opposite side, while the head resists and remains straight.
• Neck rotation muscles: Place one hand on the cheekbone and push as if the face is rotating, while the head resists and remains straight.

Stretching muscles to reduce tension:

•  For the upper back and shoulders: Sit on a chair, hold the chair with one hand, place the other hand on the side of the head and bring the head down and to the opposite shoulder, hold for 10 seconds, then return to the neutral position.
• For the upper neck and back of the head: Clasp hands behind the head and press the head backward, hold for 10 seconds, then release gradually. Repeat.
•  For the shoulder blade muscles: Place one hand on the opposite shoulder and push the elbow back, hold for 10 seconds. Lift the arm to the opposite side and push the elbow forward, hold for 10 seconds. Repeat 10-15 times, three times a day.