Neck pain, shoulder pain, headaches and dizziness may be due to degenerative changes in the cervical spine. Neck pain can also trouble people due to overload of the neck muscles. Muscle spasms, nerve entrapment, facet joint problems, tumors, infections or various forms of arthritis should not be neglected.
Do you know why 80% of the conditions described above occur? The answer lies in the incorrect posture of your body. Read the blog post and gradually improve your posture. Also eliminate neck pain with the proper neck pain exercises.
Neck pain on one side? Or both?
Pain due to “irregular posture of the spine”
Pain in the neck most often occurs due to prolonged and irregular loads on the cervical spine. These include incorrect posture, forced positions at work and constant muscle tension. Long-term persistence in the same position causes injuries to the cervical spine.
The shoulder girdle muscles are connected to the cervical spine, therefore pain can be felt in both areas. Pain that radiates from your neck into the shoulder or even into your arm is called radicular pain.
Radicular pain in the cervical spine
Radicular pain is associated with radiating pain along one or both upper limbs. The most common cause of spinal nerve root compression (and neck pain on one side) is slippage of the intervertebral disc. Mechanical pressure due to degenerative changes and hernias reduces the conduction velocity along the nerve fibres. Therefore we feel pain, pins and needles, “numb” arm and different sensations of hot/cold.
Specific movements of the head (cervical spine) aggravate the symptoms, which cause a nerve compression in the neck. Patients may feel pain in the shoulder blade and have headaches. About two thirds of the entire population experience pain in the cervical spine at least once in their life, which is the reason for visiting a personal doctor in 3-4%.
To secure the neck, we need to control the movement of the entire spine. No one wants neck pain and tingling feeling in their hands to continue, right? This blog presents you the best physiotherapy solutions, neck pain exercises and exercises to align your posture. Once you improve your overall posture, your neck will no longer bother you either.
Having neck pain with headaches? Only exercising doesn’t work
Well, don’t take it quite literally. Neck exercises definitely help, but only after the muscles you want to strengthen are relaxed and don’t cause pain.
The easiest way to explain this is…When the neck is overloaded, it means that the muscles are already too tense and there is no need to put additional strain on them with exercises. Even in the case of cervical spine injuries, deep cervical stabilizers (the muscles that stabilize the neck) must make excessive efforts to keep the spine in the correct position. In this case, the muscles are overloaded too.
Which muscles are causing pain and headaches?
Muscles under severe tension can radiate the pain in different parts of the body. Neck pain with headaches can cause tense muscles like m. trapezius, m.levator scapulae, m. sternocleidomastoideus, m. splenius capitis, deep stabilizers of the cervical spine such as mm. rectus capitis and mm. obliquus capitis.
It is recommended to relax the muscles to the point when they no longer cause acute pain and then strengthen it. You will only achieve balance this way.
Neck problems treatment
How to relax neck muscles?
Trigger point therapy is one of the great options to eliminate muscle tension and get rid of headaches. The physiotherapist puts pressure on specific pain points in the muscles and tries to release them. These are the points where the tension is greatest, thus eliminating pain.
Spine deformities and other cervical spine injuries require special treatment like manual traction of the neck and other physiotherapeutic devices. One must first decompress the nerves and then stabilize the spine with neck exercises.
There are also other options available such as Tecar therapy, IASTM therapy, therapeutic massage. Also don’t forget to stretch your muscles on a daily basis.
With physiotherapy the pain can be nicely eliminated. In the long run, however, you can maintain a pain-free state only with proper exercises.
Neck pain exercises and stretches
1. Body torso rotations (8 repetitions each side )
2. Body torso alignment (10 repetitions – hold for 10 sec)
3. Airplane exercise (15 repetitions – hold 3 sec ) 4. Deep squat (12 squats with lifting hands)
5. Hamstring stretch (45 seconds ) 6. Stretching the lateral side (45 seconds)
7. Double chin press (15 repetitions, 5sec hold) 8. Neck Stretching (30 seconds)
Don’t complain about the pain in your neck anymore. Persevere with daily neck pain exercises and live without pain, it will pay off.