Neck Pain
What causes neck pain?
Neck pain can be caused by many different structures inside the neck, including muscles, tendons, ligaments, bones/joints, and nerves. Common causes of neck pain are:
Symptoms may start suddenly or develop over time. Rarely, neck pain can be a symptom of a more serious problem. Seek medical care if your neck pain is accompanied by nausea, unexplained weight loss, dizziness, numbness or loss of strength in your arms or hands or if you're experiencing shooting pain into your shoulder or down your arm.
How to Prevent Neck Pain
The following steps can help prevent neck pain:
Posture
Poor neck and shoulder posture is a common cause of aching neck and shoulder pain. It is important to try and maintain a good posture, especially if you work at a desk job.
Good standing posture: keep shoulders back and chin tucked, pull in abdomen, knees relaxed and slightly bent, feet hip distance apart, balance weight evenly on both legs.
Good sitting posture: keep shoulders back and chin tucked, sit tall, buttocks should be touching the back of the chair, distribute weight evenly on both hips, knees level with hips, feet flat on floor or stool, don't cross your legs.
A small rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back. At work, adjust your chair height and work station so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
Neck pain can be caused by many different structures inside the neck, including muscles, tendons, ligaments, bones/joints, and nerves. Common causes of neck pain are:
- Abnormalities in the bone or joints
- Trauma
- Poor posture
- Degenerative diseases/Arthritis
- Tumors
- Nerve compression
- Muscle strain
Symptoms may start suddenly or develop over time. Rarely, neck pain can be a symptom of a more serious problem. Seek medical care if your neck pain is accompanied by nausea, unexplained weight loss, dizziness, numbness or loss of strength in your arms or hands or if you're experiencing shooting pain into your shoulder or down your arm.
How to Prevent Neck Pain
The following steps can help prevent neck pain:
- Use relaxation techniques and regular exercise to prevent stress and tension to the neck muscles.
- Stretch your neck and upper body every day, especially before and after exercise.
- Use good posture, especially if you sit at a desk all day.
- If you work at a computer, stretch your neck every hour or so.
- Use a headset when on the telephone, especially if answering or using the phone is a main part of your job.
- When reading or typing from documents at your desk, place them in a holder at eye level.
- Make sure your pillow is properly and comfortably supporting your head and neck. You may need to increase or decrease the number of pillows you use.
Posture
Poor neck and shoulder posture is a common cause of aching neck and shoulder pain. It is important to try and maintain a good posture, especially if you work at a desk job.
Good standing posture: keep shoulders back and chin tucked, pull in abdomen, knees relaxed and slightly bent, feet hip distance apart, balance weight evenly on both legs.
Good sitting posture: keep shoulders back and chin tucked, sit tall, buttocks should be touching the back of the chair, distribute weight evenly on both hips, knees level with hips, feet flat on floor or stool, don't cross your legs.
A small rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back. At work, adjust your chair height and work station so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
Treatment
For common causes of neck pain:
Range-of-motion Exercises:
For common causes of neck pain:
- Apply heat or ice to the painful area. Use ice for the first 48 hours, then use heat after that. To prevent injuring your skin, only keep it on for 15 minutes and do not fall asleep with a heating pad or ice bag in place.
- Ask your family doctor or pharmacists if it is safe for you to take anti-inflammatory medications such as ibuprofin.
- Rest your neck for the first few days by avoiding strenuous activities. Slowly resume normal activities after a couple days.
- Do gentle range-of-motion exercises, up and down, side to side, and from ear to ear as shown below. Hold each position for about 15 seconds if not painful.
- Have a partner gently massage the sore or painful areas.
- Try changing your pillow- use a thicker one, thinner one, no pillow or try a special foam pillow.
Range-of-motion Exercises: