Today I would like to a review simple causes and treatment of chronic neck pain
Part ONE anatomy of the neck.
The neck begins at the base of the skull and through a series of seven vertebral bones connects to the thoracic spine. the neck anatomy is a well-engineered structure of spinal cord, tendons, ligaments, muscles and bones.The neck area is superbly delicate. It encompasses the spinal cord that transmits messages from the brain to control all body functions – while also remarkably strong and flexible, allowing rotation in many directions.
The neck supports the weight of the head and is highly flexible, allowing the head to turn and flex in different directions.
When we have emotional stress, the neck muscles become tense, restricting blood flow to muscles, causing real physical pain.
And because of the pain, the muscles pull back more, and elevate your pain level. The pain becomes amplified by this vicious circle.
So, everyday millions of people suffer annoying neck pain.
What is your suggestion for the relief? The best recommendation for neck pain relief is to ease up the emotional and physical stress, allowing plenty of time for the muscles to heal themselves.
Part 2 causes of neck pain
There are many causes of neck pain. Example, carrying a heavy purse on one side of the shoulder for extended period of time, says a 4 hour shopping trip, the heavy purse places lots of pressure on one side of the shoulder, pinch the supporting muscles, the trapezoid muscle spasms. The purse which sits on top your shoulder causes muscle spasm and therefore tightening around the neck shoulder area, along with the muscles that go from your shoulder to the base of your neck. Huffington post, so I need to rewrite, curate
Driving for more than five hours also can create neck pain, especially if your head extends out over the steering wheel.
Sitting in front of computer for long time is another cause of neck pain if your eyes look down to the monitor level instead of look straight in a perpendicular line with the monitor, it is best to adjust the monitor height level to help your eyes looking straight in a parallel plan with the desk top surface.
More cause for neck pain, sleep ON hard pillow, pillow too high. These wrong pillows flex your neck and you will feel stiffness or crooked neck in the morning.
Cell phone users and laptop users particularly children and young teens who seem to spend lots of time look down at the screen. These teens may have hunch back in later years of their life, besides also bad eye sight.
Treatment : take more short break every hour, use cheap timer to time your next break, encourage awareness of posture, set up your work station with ergonomic design.
Your neck is flexible and supports the weight of your head, so it can be vulnerable to injuries and conditions that cause pain and restrict motion. Neck pain causes include:
Regular exercises that include cardiovascular, strengthening stretching are so important for many good reasons.
For neck pain and even for healthy neck, doing a set of exercises is also very important.
The neck has a very hard job, the neck holds up your head, your head weight more than a bowling ball,
So if you think of holding a bowling ball all day every day,
And that is what your neck is doing every second you are up and awake,.
For a lot of us, our posture is not the best, so if you think the head is sitting out a little bit
Imagine holding a bowling ball on top of your neck is hard enough, now imagine holding that heavy bowling ball
In front of your neck, more stress on your neck muscles, ligaments and tendons, just imagine that you already have
Feel the pain, around your neck.
So first we need to aware of our posture, second we need to learn and do a few exercises to get the forward head back to the top of the neck to relieve the pull force that the neck muscles has to exercise continuously.
These muscles help to support the spine, the neck cerivcal structure, instead of supporting a wrong positioning bowling ball.
Ice. Ice effectively numbs pain and decreases inflammation. Put crushed ice in a plastic bag and cover the bag with a pillowcase. Apply the icepack to your painful neck for 15 minutes at a time.
Heat. Heat increases circulation and can be effective for easing stiff muscles. Use a wet towel or a hot water bottle, or stand in a hot shower. You might even want to try swapping up heat with a few minutes of cold treatment.
Relax. Emotional stress can trigger muscle tension. Pay attention to what stresses you: your drive to work, your rush to get dinner on the table each night, meetings with your boss, and so on. After you’ve identified your stressors, think creatively about ways to reduce your stress. One way to manage stress is through relaxation yoga, such as abdominal breathing.
Then, starting with your head and neck and working down the entire body, consciously tighten, or tense, and then completely release the muscles in the area.
To perform abdominal breathing, sit quietly and take a slow, deep breath all the way into your abdomen; place a hand on your abdomen to feel it expand and confirm you are breathing deeply enough. Then exhale completely, gently sucking in your stomach. Breathe slowly and deeply like this for several minutes.
Use massage. Massage can help ease tense muscles and give temporary relief, and it may help you sleep better. First, take a hot bath or shower to relax the muscles. Then, have your partner use oil or lotion and rub your neck and shoulders using the fingers to apply gentle pressure in small circular motions. Next, have your partner rub your neck and shoulders using firm pressure and long, downward strokes. Don’t forget the chest area. If you don’t have a willing partner, try rubbing your own neck and chest area with oil or lotion for 10 or 15 minutes.
Take a nonprescription pain reliever. Over-the-counter pain relievers such as aspirin and ibuprofen can ease the pain and reduce inflammation. If you can’t take these medications because of allergies, stomach upset, or any other reason, try acetaminophen; it won’t calm inflammation, but it should help relieve pain.
Practice good posture. Posture has more to do with neck pain than people realize. The head and spine balance in relation to gravity. When poor posture pulls the curve of the lower back forward, the upper back curves farther backward to compensate. In response, the neck curves forward, in a strained position.
Do neck exercises. Two types of neck exercises can help ease and prevent neck pain: gentle range-of-motion exercises and isometric exercises. Apply moist heat to the neck before performing the exercises. Each exercise should be done five times per session, three sessions per day.
Range-of-motion exercises help stretch neck muscles. Sit erect but relaxed. Slowly turn your head to the right as far as you can, hold, and return it to the center. Repeat to the left. Then drop your chin down slowly toward your chest, hold, and relax. Bring your head back up. Now tilt your head toward your left shoulder, hold, and return to the center. Do the same on the right side.
Isometric exercises are performed against resistance but without actually moving your head. Try this routine:
- Sit erect and relaxed, hold your hand up to your forehead, and press your forehead into your palm, using your palm to resist the motion.
- Place your right hand against the right side of your head, and press your head against your hand (as if trying to bring your right ear to your right shoulder), but use your hand to resist your head’s motion. Do the same on the left side.
- Press both hands against the back of your head as you try to push your head backward; resist your head’s backward motion with your hands.
- Press your hand against the right side of your face as you try to turn your head to look over your right shoulder; use your hand to resist the turning motion. Repeat, pressing your left hand to the left side of your face as you attempt to look over your left shoulder.
Work at eye level. If your neck discomfort comes on toward the end of the workday, chances are good that your workstation or your work habits are causing the problem. People often get “desk neck” from looking down for long periods or from reaching up to work. If possible, always keep your work at eye level. Change the height of your chair, desk, or computer screen; use an upright stand to hold reading material; and use a stepladder, stool, or raised platform instead of reaching up.
Take frequent breaks. Change your body position often, especially if you have to be in a physically stressful position. Get up and walk around at least once an hour.
Unlearn “neck-crashing” habits. Do you squeeze the phone between your neck and shoulder? Do you fall asleep sitting up in a chair and often wake with your head swayed way back or your chin to your chest?
All of these habits can cause neck strain. Become aware of habits that crack your neck and replace them with neck-healthy ones.
As you can see, many of your daily habits can contribute to neck pain.