Neck Pain

Common Causes of Neck Pain

1. Muscle Strain due to Poor Posture or Overuse:
   • Using unsuitable chairs and desks
   • Holding a phone between the ear and shoulder
   • Prolonged activities without breaks
   • Sleeping on the stomach, causing extended neck elevation
   • These causes can lead to stiff neck or shoulder muscles in people of all ages.
2. Degenerative Issues:
   • Conditions like degenerative disk disease, joint disease, and arthritis.
3. Stress-Related Issues:
   • Chronic muscle spasms in the neck, leading to pain and headaches.
4. Physical Injuries:
   • Traumas such as whiplash.

5. Other Factors:
   • Disc or nerve injuries (e.g., herniated discs, spinal stenosis), congenital spinal disorders, and poor eyesight.

Symptoms of Neck Pain

• Pain and stiffness in the neck region.
• Sharp pain radiating to the shoulder or arm.
• Numbness or weakness in arms or hands.
• Reduced neck mobility.

Treating Neck Pain

• Medications: Prescription drugs may be advised if standard over-the-counter options are ineffective. These include muscle relaxants, analgesics, or anti-inflammatories.
• Injections: To alleviate inflammation in cervical spine nerve roots.

Preventing Neck Pain

1. While Sitting:
   • Sit back in your chair with knees lower than hips.
   • Maintain a straight back and rolled shoulders.
   • Use armrests and keep arms close to your body.
   • Position the computer monitor at eye level.

2. During Sleep:
   • Avoid sleeping on your stomach.
   • Use a pillow between your knees when on your side or under your knees when on your back.
   • Employ a neck roll in your pillow for better alignment.

Flexibility and Strength Exercises

• Stretching:
  • Gentle neck stretches, holding each for 10 seconds, repeated 5-10 times on each side.
  • A hot pack for 20 minutes prior to stretching can ease muscle tension.
• Isometric Exercises for Neck Strength:
  • Perform resistance exercises without moving your head, holding each for 10 seconds, repeating 10 times in 2-3 sets daily.

Note: Consult a healthcare professional if you're already experiencing neck pain before starting any exercise routine.