Asked for female, 17years old from Hyderabad
Do’s and don’ts for neck pain:
•do turn to one side while getting up from supine position.
•use hot pack for your neck.
•use towel roll under the neck during supine lying.
•use pillow of normal thickness in side lying position.
•do isometrics for neck.
•arms should be supported in one of the three positions:•™ hands in pocket ™
•hands on thighs/or on table. •™ hand behind back with elbow straight.
•in order to avoid holding the head in the same position for long periods, take break while driving, watching tv or working on a computer.
•use a seat belt when in a car.
•use cervical collar in case of giddiness. •retraction of shoulders every hour: move shoulders backward.
•don’t sleep straight.
•don t’ bend your neck.
•avoid hanging of arms.
•avoid sitting sitting for prolonged prolonged period of time in stressful stressful postures postures. •do not lift heavy weights on head or back.
•do not drive for long hours; take breaks.
•avoid habit of holding the telephone on one shoulder and leaning at it for long time.
•do not take many pillows below the neck and shoulder while sleeping,
•in order to turn around, do not twist your neck or the body; instead turn around by moving your feet first.
Many people experience neck pain because of poor posture and muscle strain. In these cases, your neck pain should go away if you practice good posture and rest your neck muscles when they’re sore. The most common types of mild to moderate neck pain usually respond well to self-care within two or three weeks. If you have minor neck pain or stiffness, take these simple steps to relieve it: apply ice for the first few days. After that, apply heat with a heating pad, hot compress, or by taking a hot shower. Exercise your neck every day. Slowly stretch your head in side-to-side and up-and-down motions. Use good posture. Avoid cradling the phone between your neck and shoulder. Change your position often. Don’t stand or sit in one position for too long. Get a gentle neck massage. Use a special neck pillow for sleeping.
Short-term immobilization. Use a soft collar that supports your neck may help relieve pain by taking pressure off the structures in your neck. However, if used for more than three hours at a time or for more than one to two weeks, a collar might do more harm than good. Forward and backward tilt this can be done while you're seated or on your feet. Keep your moves slow and smooth. Start with your head squarely over your shoulders and your back straight. Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up. Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Repeat the set several times. Do it every day. Side tilt do this while standing, with your feet hip-width apart and arms down by your sides. Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch. Don't raise your shoulder. Hold the stretch for 5-10 seconds, then return to the start position. Repeat on your left side. You can do several sets and work your way up to 10 repetitions. For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips. Side rotation you can do this while seated or standing. Keep your head squarely over 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 the stretch for 15-30 seconds, and then slowly turn your head forward again. Repeat on your left side. Do up to 10 sets. Press your palm against your forehead. Resist with your neck muscles. Hold for 10 seconds. Relax. Repeat 5 times. Do the exercise again, pressing on the sides (both the sides (right & left side) of your head. Repeat 5 times. Switch sides. Do the exercise again, pressing on the back of your head. Repeat 5 times.