Most adults can expect to experience some neck pain in
their lifetime. The cause
of neck pain is often multi-factorial, meaning that there is usually no
single cause. Once an episode of neck pain happens, some individuals will find it is a
persistent or recurrent condition.
However, there are management strategies that can be employed to
minimize the negative impact of neck pain.
Below are some tips on prevention and management of neck
pain.
· Protect your neck while you
sleep by choosing a pillow that will help support the head, neck, and shoulders. This will keep them in alignment and minimize
stress and strain.
· Be smart
when working at a workstation/desk. The
workstation/desk should be at elbow height.
Use of an adjustable chair can help meet this need. Computer monitors should be at eye level for
easy viewing. Do not cradle the phone
between your head and shoulder. Use of a
headset or the speakerphone feature will keep your hands free and allow you to
multi-task in a safe manner. Be sure to
take regular breaks every 20 to 40 minutes that allow you to stand, walk around,
and stretch your neck and upper back.
· Avoiding cigarette
smoke can be helpful. The
reduced blood circulation found in smokers deprives spinal discs of vital
nutrients which can lead to premature degeneration. Smoking may also provoke disc herniation with
coughing, and cause general damage to the musculoskeletal system through direct chemical irritation and chronic inflammation. Exposure
to secondhand smoke during childhood may also increase the risk of developing
neck problems later in life.
· Drinking
water brings
vital nutrients to neck muscles and decreases the risk of cramps and
strains. Water also helps to protect
neck joints by providing lubrication and cushioning.
· Eliminate poor posture which can strain the muscles and joints in the neck. While sitting, make
sure that your weight is evenly distributed on your seat, your shoulders are
not rounding forward, and you are not slouching. Your head should be resting on your torso and
not poking forward.
· Engaging
in regular physical activity and exercise will help keep your neck strong. This can include general
cardiovascular conditioning, along with postural, stretching and strengthening exercises
for the neck and upper back.
· Get
professional help for your neck pain. The following treatments have been identified
as being helpful for most cases of neck pain:
education, exercise, mobilization,
manipulation, acupuncture, and soft tissue therapy. The scientific literature does not identify
any “best” treatment that is effective for everyone. Trying a variety of therapies or combination
of therapies may be required to find relief and help manage neck pain.
If you are having
difficulty managing neck pain symptoms, contact a qualified health professional
who can prescribe appropriate therapy, rehabilitation and self-management
strategies specifically for your circumstance.
For more information, visit www.nhwc.ca.
This article is a
basic summary for educational purposes only.
It is not intended, and should not be considered, as a replacement for
consultation, diagnosis or treatment by a duly licensed health practitioner.
No comments:
Post a Comment