Skip to main content

Is Neck pain Disturbing you??

If you have neck pain, you want to get rid of it as soon as you can. One of the ways to do that is through exercise. These simple ones can help:
Neck Tilt: From the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 seconds. Return to the starting position and repeat. Do this five times.
Side-to-Side Neck Tilt: From the same starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side. Neck Turn: Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side.
Neck Stretch: Holding the rest of your body straight, push your chin forward,stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each.
Rotations: Stand or sit with your back and your head squarely over your shoulders. Then, turn your head as far you can comfortably to one side.Hold it for up to 30 seconds. Then turn your head to the other side.
Resistance Exercises: Standing or sitting, put your left hand on the side of your head above your ear. Gently press your head against your hand while holding your head straight. Do the same thing with your right hand.                   
Use of Ice or Heating  Pad :  There is not strong evidence that either heat or ice will help. But it won't hurt to try them. Use a heating pad on a low or medium setting for 15 to 20 minutes every 2 or 3 hours. Take a   warm shower in place of one session with the heating pad. You can buy single-use heat wraps that last up to 8 hours. Try an ice pack for 10 to 15 minutes every 2 to 3 hours.
Get moving, but carefully  
Ease back into your normal daily activities as soon as you can. Movement helps your muscles stay strong. Avoid activities such as lifting and sports that make pain and stiffness worse. Do stretching and strengthening exercises to keep your neck flexible and strong and prevent stiffness. Avoid or change any activities that may be causing your neck pain, such as sitting for a long time at the computer or doing too much overhead work at a time. Gently massage or rub the area to relieve pain and encourage blood flow. Don't massage the injured area if it causes pain. It’s always advisable to get yourself properly investigated so that root cause can be diagnosed. And with proper physiotherapy exercises person can get back to normal life.

Comments

Post a Comment

Popular posts from this blog

Pain Killers can be Real Killers-Switch to PHYSIOTHERAPY

In this fast rat race we are getting so called busy in office work. These work hours and stress which we generally carry at home leads to insomnia and stress  due to which  we forget our Posture which is getting deformed  and yes this deformation will slowly take you to the various inabilities  and Physical disabilities such as Headaches, Neck pain, Back pain and so on.... Work related Pains Genrally as a first line of defense to this pain we take some tablets , Apply Sprays or ointments which are pain killers which are dangerous and have lots of side effects. Also adding on the above line these drugs give you a temporary relief and a more prominent chance of Re-injury which may take even more time to heal. Then What are the Definitive measures one should take for long term relief?  Firstly start with warm water fomentation on daily basis for 4-5 days, in simpler words Apply a warm water bag on the affected part for 10 mins 5 days. Then you must...
Post a Comment
Read more

Best Treatment For Lower Back Pain

Hello , I Dr Rutin Bansode Physiotherapist in Momentum365 Physiotherapy Center  Mulund West, Mumbai -80, Would like to Share some Do's & Donts & Basic Home remedies for lower back & upper back pain.  For that first we need to understand "What is Back Pain?" Back Pain  can result from Mechanical casue or Degenrative cause. 1.Mechanical low Back pain involves Muscles Ligaments & bony structures which are getting strained because of improper posture & Ergonomics. 2. Degenrative Pain is Involved with the Aging process of the body which includes your Disc Prolapse, Facetal Arthopathy, Sciatica. In Degenrative which involves Nerves or any Spinal structure gives you a Radiating pain & Numbness in leg which can be Morderate to severe pain. What are Core Muscles & How do they help to avoid back pain? Core muscles give you Core stability which means that the coordination between you stomach & Back muscles. They play a major role in avoidin...
Post a Comment
Read more