In the article we will talk about the causes of pain, instantaneous help and prevention.
Neck pain prevents him from focusing on work, does not allow a comfortable position to sleep or rest.Sometimes it indicates problems with the spine.In the article we will talk about the causes of pain, instantaneous help and prevention.
Why hurt?
Acute neck pain usually appears due to acute movement or injury.For example, when he looked at the computer screen for a long time, and then turned his head sharply due to the noise in the corridor.Pain and growth gradually: the result of column diseases or prolonged loads in the cervical region.The cause of pain can be:
- acute turn/head inclination;
- Incorrect organization of a work or sleep place: a hard pillow too high, a soft mattress;
- hypothermia;
- Muscles and diseases of the column: fibromyalgia, myosites, osteochondrosis, etc.;
- Overcrowding of the neck muscles.
Pain story exercises
- Rotations and inclinationsThey will help relieve acute pain anywhere: in the subway, during a lunch at work, on the road, if you do not drive.Start with rotation: gently lower your head to the left, move it to the right, carefully lowering your chin to the chest, then the pause and the other side.Slowly turn your head to the right, delayed for 5 seconds, return to the position of the forward position, repeat in the other direction.
- Pose of dogsEspecially useful for those who have neck pain on the shoulder.Stop on all fours, palm trees and knees, apart from the shoulder width.Start at the bottom of the back, lift the buttocks, leaning on their hands and straightening the knees.Try to make sure your hands and back are a line.
- Slide.Sitting with a flat back, place the chin forward, then pull it back.It should slide in a straight line.
What else can be done with neck pain?
Massage.In cervical muscles there are trigger points or muscle nodules: irritate the muscles, which causes pain.With gentle rubbing and pressure, it can be reduced.You can find such points drawing with the fingers on the neck surface, the trigger points are dense stripes under the skin.
Neck.You can use the finish or make an appearance of necklace yourself.Turn the towel and wrap the neck so that the base of the skull is "placed" on the top of the necklace.
Compress.In the first two days after the appearance of pain, it is better to put a cold compress.After the heating is allowed to use a heating pad, or if not, a towel bathed in hot water.
How to prevent?
To avoid neck pain, sit with a flat neck and a back.Organize the workplace so that in a sitting position, the hips are above the knees.Do not bow or put your head forward.Here is a clear example of how and does not need to work on the computer:
Put uniform on the floor: adjust the height of the chair at your height.Change the situation, from time to time you can occasionally.
In a liar position, place the pillow under the head and neck to touch the shoulders.This will allow you to download the neck muscles.Keep your head level when you fall asleep.
When is it urgently necessary for the doctor?
- After 7-10 days, the pain does not decrease or the car is acute, it does not allow to reconcile the dream, it does not weaken in any position;
- General health worsens (weakness, strong dizziness, nausea, etc.);
- One or both hands are numb.
Knead the neck, do simple exercises with soft turns and inclinations even in the absence of discomfort, crush every hour, if you work sitting, observing the posture, this is an excellent prevention of muscles and cervical column.