FF- Your healthy Magazine
Page 20
Female Focus Some healthy tips to help with your neck pain
Article supplied by Kevin Thornton,
Telephone 96 676 5686
In the vast majority of cases, a stiff neck is caused by a simple muscle strain or sprain that will heal on its own within a few days. However, several treatment options are available to reduce pain and help facilitate healing by following one or more of the tips below.
You can do several things on your own to begin treating a stiff neck. Some common self-care strategies include.
Rest. Taking it easy for one or two days gives injured tissues a chance to begin to heal, which in turn will help relieve stiffness and possible muscle spasm. For example, someone who swims may want to avoid certain swim strokes that involve lots of head twisting for a few days. However, it is recommended to limit rest to one or two days, as too much inactivity can lead to a weakening of the muscles, and weak muscles have to struggle to adequately support the neck and head.
Cold and/or heat therapy. Cold therapy/ice packs help relieve most types of neck stiffness by reducing local inflammation. Applying ice during the first 24 to 48 hours of a painful flare-up usually has the most benefit in terms of reducing inflammation. Applying heat to the neck can spur blood flow, which fosters a better healing environment. Some people prefer ice, whereas others prefer heat. Both may be used alternately.
Gentle stretching. Stretching, as soon as tolerated, helps ease the stiffness and restore the neck to a more natural range of motion. For many, it is a good idea to learn appropriate stretches with the help of a physical therapist or other qualified health professional.
Low-impact aerobic exercise. In addition to stretching, any form of low-impact aerobic exercise, such as walking, is often helpful in relieving any type of stiffness. Even if walking does not directly involve the neck, it helps circulate oxygen to the soft tissues throughout the spine, which in turn promotes health.
Practice good posture. Getting into the habit of always using good posture can go a long way toward preventing aches and pains.
Some examples could include setting up a workstation to be ergonomically- friendly, lifting heavy items with the legs rather than the back, or sleeping on the back or side with an ergonomic pillow. Being aware of posture throughout the day can keep the spine naturally aligned and minimise stress on the neck.
Keep neck strong and flexible. When the neck’s muscles are strong and flexible, they are better able to hold good posture and less likely to spasm and become painful. A physical therapist or other medical professional can help design a physical therapy program with neck exercises and stretches for you to follow. After learning what works for you, you can usually maintain neck strength and flexibility by continuing with exercises and stretches at home.
This article is for information purposes ONLY and should not be used as a diagnostic tool. Always consult with your medial adviser or G.P. on all medical matters. Should you require any further information, have any other
question
answered or would prefer a one to one FREE consultation
that you may want then
contact Kevin on 96 676 5686 or 605 306 129 or email him on
physicaltherapyclinic@yahoo.com or
sitam66@yahoo.co.uk.
please
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