This is a repost from
Millar Chiropractic Clinic website.
Do You Suffer from Neck Pain?
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| Neck Exercises |
One common cause of neck pain is weakened muscles in the
front of the neck and overactive, tight
muscles
in the back. Stretching and strengthening these muscles
can help to reduce and prevent neck pain. Here are some exercises
to try:
Begin by lying flat on your back. Tuck your chin to chest
and raise your head
no more
than an inch off your bed or floor. For best results, hold this
position until your
muscles fatigue (they may even begin to shake a bit). Relax and lower
your head to your starting position. Aim for three repetitions of this
exercise, once
or twice each day.
Sit or stand with your neck tall and erect. Keeping your
chin level, jut your head forward. Next, drop your chin to
your neck. Now place your hands on the back of your head to gently
encourage a
stretch
of the muscles at the back of the neck. Hold this position for
several
seconds. Try to repeat this stretch three to fives times, as
often as once
an hour, each day.
As you look straight ahead, tilt your head to one shoulder
using your hand on that side to
gently pull your head toward your shoulder. Hold the stretch for
several
seconds. Repeat this stretch on the other side. Try to repeat
this stretch three to
five
times on each side, as often as once an hour, each day.
|
Are you one of the millions of Americans who suffer from neck
pain? If so, you certainly have a lot of company. Almost 75
percent
of American adults will suffer from neck pain at some time in
their lives. This is not surprising when you consider our anatomy. Think
of balancing a heavy bowling ball on top of set of building blocks. Our
necks have the challenging job of supporting our heads and allowing
full range of movement, which also makes them vulnerable to various
injuries of the
joints, tendons,
ligaments and muscles. Fortunately, there are things we can do to
protect our necks and minimize the risk of injury. Practicing good
posture each day, consistently stretching and strengthening our muscles,
and regular chiropractic treatment can help keep us free of neck pain.
What Causes Neck Pain?
Neck pain can be anything from a mild annoyance to severe and
incapacitating.
Minor neck pain can be triggered by things like poor posture
during various daily activities such as reading, watching television,
working at a computer, or talking on the phone - especially if you
cradle the handset between your ear and shoulder instead of holding it
or setting it down and using the speaker function. Watching television
can be especially bad for the neck
if you tend to watch lying down, with your head at an awkward angle for
an extended length of time. Keeping your head angled downward while
reading or while using a computer monitor which is lower than eye level
can
also be
particularly stressful for the neck. By resting and making an
effort to avoid repeating the neck stressing behaviors, minor neck pain
will often disappear on its own within a day or two.
Neck pain
that doesn't seem to go away or keeps coming back can indicate a
more serious
underlying problem. Subluxations or misallignments of the
vertebrae in the neck; whiplash from a motor vehicle accident or other
injury; diseases like inflammatory or degenerative arthritis,
congenital
malformation, meningitis, or tumors require
more
than rest. A knowledgeable healthcare professional such as a
doctor of
chiropractic
(DC) can help. He or she can determine whether the cause of your
neck pain stems from a minor problem and is treatable, or whether the
underlying cause is more serious and requires considerably more
extensive treatment. Your Millar doctor of chiropractic will perform a
thorough assessment and may then recommend chiropractic
adjustments, physical therapy,
natural supplements to reduce inflammation, massage therapy,
and/or stretching and strengthening exercises. In some cases, they may
refer you to an appropriate
specialist for further evaluation and treatment.
Preventing Neck Pain
What can you do to avoid the need for treatment in the first
place? Step one is to pay attention to your posture each day. If your
job requires a lot
of time spent on the telephone, consider wearing a headset, or if you
work in a quiet space at home, perhaps a high quality speaker phone can
be a good alternative. Notice if you tend lie down with your head at an
uncomfortable angle or slouch while you're watching television. Instead,
try sitting upright in a good supportive chair.
When you read or study try using a book stand to hold your book in front
of you. There are many stand options for eReaders and tablets too,
including covers that not only protect your device but also have a stand
built-in which makes reading and watching videos more comfortable and
hands-free. The objective is to avoid having to spend extended periods
of time with your head bent forward. Similarly, if your computer
monitor is lower than your eye level, try placing it on top of a stable
tower or shelf for better ergonomics.
If you
experience neck pain that lasts more than 24 hours, seek the
advice of a trained healthcare specialist for the appropriate
diagnosis
and treatment. And remember, because chiropractors specialize in
the neuromusculoskeletal
system, they are some of the most well-trained healthcare
professionals
to consult about neck pain.
