A Real Pain in the Neck!
Neck pain is very common; most people experience some form of neck pain at some stage in their lives. Although each individual may have differences in their symptoms, there is some general advice that can help keep your neck healthy. A Physiotherapist can determine the underlying cause of your pain, provide treatment to alleviate it and tailor a suitable rehabilitation program to prevent recurrence.
Neck pain is often related to the postures we are in throughout the day. Ideally we should try to maintain a good alignment of the spine. This means having your shoulders back and relaxed, and your chin tucked back gently. When sitting, this will be easier if you are sitting up tall. It is important to think about this posture when you are in a sustained position such as when driving or using a computer.
It is advisable to keep moving your neck regularly, for example if you are sitting at a desk then you could turn it side to side and take your ear to each shoulder every 10 – 20 minutes or so. This should be done gently and not forced into a painful position.
When you are sleeping try and keep your neck in line with your spine, this may require 1 or 2 pillows, your head shouldn’t be forced too far sideways, forwards or back.
When you are required to maintain a working posture for a prolonged time, try to keep the task at a reasonable level so you aren’t looking up or down too much. This may involve adjusting the screen height at your desk or using a step or ladder if performing a more manual task.
Regular general exercise helps to maintain neck strength and mobility. Lack of exercise causes muscles to become tight or weak and joints to become stiff. This is particularly important if your job is predominantly sedentary. When in pain, some forms of exercise may aggravate so a gradual progression is advised. Care may need to be taken with activities such as swimming breaststroke where your neck is potentially being held backwards. Your Physiotherapist could further advise on appropriate exercise.
Symptoms down your arms or into your head may be associated with a neck problem. These can include pins and needles, numbness and pain. This is often because the nerves are affected. You may also experience associated headaches or dizziness. In these cases you should seek advice from a physiotherapist or your doctor. In most cases physiotherapy treatment for your neck will help alleviate these symptoms.
Physiotherapy can help to ease and prevent neck pain with a variety of treatment options. This may involve postural and ergonomic training, exercises for stretching and strength, manual therapy (including spinal mobilisation and massage), taping techniques, acupuncture and craniosacral therapy.