Managing Neck Pain
Regrettably we cannot control when pain occurs, which means you could be experiencing neck pain when the clinic is not open. This month, we want to talk about ways you can help to manage that pain to reduce symptoms and discomfort.
1. Use Hot and Cold Packs to Manage your Symptoms:
If your neck pain is acute, recent pain, use an ice pack, or a bag of frozen peas, wrapped so the icy surface is not in direct contact with the skin. This provides natural pain relief. Apply the ice pack for 10-15 minutes several times during the day.
Heat can help relax tight muscles and ease stiff joints, especially if a problem is chronic - been an issue for longer. You can use a hot water bottle, a wheat bean bag, or an electric heat pad. Heat can feel comforting, but avoid sitting for prolonged periods with a hot pack on.
If you aren’t sure whether to use hot or cold, then start with cold and see if this relieves the symptoms somewhat. If not, go to hot.
2. Keep the Neck Moving - even if you are in some discomfort:
Whilst you may be in pain, if you are able to move we encourage you to do so. Movement helps to desensitise the nerves, leading to more normal motion patterns. It also keeps the muscles from stiffening up and causing more and longer lasting disfunction. It may seem counter-intuitive, but we know moving around when you are in pain does not lead to further harm.
Providing your pain level is low-to-moderate, gentle movement is one of the most therapeutic things you can do.
3. Use Painkillers:
Our first caveat to this advice is do not use painkillers if you have been advised to refrain from doing so by your GP. Painkillers can be very helpful in enabling easier movement, which can speed up recovery. Whilst there are plenty of painkillers available over the counter, be aware of how they may be affected by any existing medication. Please seek advice from the pharmacist or your GP if you are unsure. You could also consider a short course of turmeric to help reduce inflammation.
4. Stretch Tight Muscles:
Initially, stretching tight muscles can give good pain relief. Here are some of the commonly used stretches to help if your neck is feeling tight. Click on the link to see some short films showing you how to perform these stretches.
The small muscles at the base of the skull. These sub-occipital muscles often contribute to headaches and tenderness at the back of the skull. They can become tight if you have been sitting or standing with your chin poking out, as often happens when people are working on screens for a prolonged time.
Video: Base of Skull Exercise
The upper trapezius. This is the muscle running across the back of your shoulders, and up the sides of your neck. When it is tight it can feel like a coat hanger, spreading across the top of your back and up the neck, sometimes radiating pain over the top of the head to above the eyes.
Video: Upper Trapezius Exercise
The anterior neck muscles. The muscles down the front of the neck also become overactive and tight if you have a forward head posture, where your ear is in front of your shoulder as your head hangs forwards. They can be related to jaw pain, throat tightness, face pain and headaches at the top of the head.
Video: Anterior Neck Exercise
5. Avoid Aggravating Activities:
These include looking down at screens, doing small work or painting ceilings. Remember to take regular breaks to vary your neck position. If you are working from home, check our blog about optimising your work station set up.
6. Relax!
It may feel very difficult when you are in pain, but trying to reduce your stress levels is hugely beneficial to your recovery. Try using a meditation app like Calm, Aura or Headspace. Get lost in an activity you love - reading, colouring, gardening. As you know, we are huge fans of you spending time in nature - a great stress buster and a chance to enjoy the nice weather.
Whilst we have focused on neck pain this month this advice is applicable to any muscle or joint pain.