MPT - Orthopedic Physiotherapy, Diploma in Diet and Nutrition
start again with physio, do strengthening exz for neck and back. take precaution avoid lifting heavy weights, bending in front. wearing heavy clothes or jackets.
apple hot pack over pain area twice a day.
vit d n b12 medicines
regular exz n precautions will give u permanent relief.
Hi, if your neck having stiffness, and difficult to move ,and feel some cord is pulling. So immediately contact near by Physiotherapist. For conservation treatment. You should avoid forward neck bending and avoid mobile over activities. And prefer the straight lying on bed. And pillow should be preferable as neck position chin to chest gap during standing same as lying. Avoid reccron pillow. Proper cotton pillow prefer. And start neck and shoulder strengthening and ROM exercises.
1. Get lumber spine x ray done
2. Start with Physiotherapy treatment
3. Learn spinal exercises
4. Don't lift heavy thing
5. Don't sit on floor
6. Do hot fermentation twice a day
7. Apply volini cream before sleeping
Don't use pillow
avoid lying on side of pain
after every hour of sitting rotate your neck, stretch a bit use cervical pillow
don't carry much of weight on your affected shoulder
no massage for pain
only ointment with gentle application.
BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology, Positive Psychiatry and Mental Health
Your neck is made up of vertebrae that extend from the skull to the upper torso. Cervical discs absorb shock between the bones. The bones, ligaments, and muscles of your neck support your head and allow for motion. Any abnormalities, inflammation, or injury can cause neck pain or stiffness. It will take a little time to clear the stiffness. don't worry. Practice yoga and physiotherapy. You will be alright in around a month.
Apply Hot Fomentation twice daily.
Avoid bending in front.
Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times.