People who follow treatment and/or recommendations from a chiropractor return to their usual activities more quickly than if they had given time to treat them. Do you wake up in the morning with a neck pain that won't leave you? Is it starting to bother you? You should know that this is a fairly common pain caused by many different factors from one person to another, but it should not be taken lightly. Students and workers are often victims. The large number of hours spent reading, working at a computer or at a desk increases the risk of neck pain. Feeling stressed? This won't help your neck muscles! Neck pain is the first sign of fatigue or tension in the neck muscles. It is important for your health to take neck pain seriously, your body will thank you! Listen to it!
Why do you have neck pain?
Les causes des douleurs cervicales sont multiples et en général dû à une mauvaise posture, au dos voûté lors de travail à l’ordinateur, à l’arthrite, à l’arthrose, à un coup de fouet (provoqué souvent par un accident qui provoque un mouvement de flexion/extension extrême au cou lors d’une décélération rapide et violente ), aux tensions musculaires liées à des habitudes comme lire, des mauvaises postures de sommeil ou encore grincer des dents ou même encore le stress. Sometimes neck pain can be related to a more serious condition such as a herniated disc. It is recommended that you seek professional help if your neck pain comes with a stabbing pain in the arm or shoulder, severe headaches, numbness in the arms or hands or loss of power. So don't hesitate to contact your chiropractor for a consultation if you have chronic neck pain. He will be able to suggest proper exercises for your needs, new sleeping postures and help you relax your muscles with a chiropractic treatment.
How to prevent neck pain?
There are several ways to prevent neck pain, the first being to take care of your posture. Here are some other tips to keep in mind:
- Warm up or stretch before any activity, whether it's a sport or just doing chores.
- Stretch after spending time in front of a screen: television, computer, reading tablet or cell phone.
- Your spine should be properly aligned whether you are sitting or standing.
- Your workstation must be ergonomic and meet your needs. Your back must be well supported. Take the time to discuss this with a specialist if necessary. If you work standing, make sure you have good shoes.
- Be sure to drink water regularly throughout the day, this will keep your body and vertebrae well hydrated.
- Change your position often and take the time to get up at least once an hour.
What to avoid!
You don't want to jam your cell phone or phone handset between your ear and shoulder. There are now several work tools, including headphones, to avoid having to do this. It's a good investment in the health of your neck and overall spine. Do you ever fall asleep on the arm of the couch? It's not always easy to resist sleep after a long day at work! Take care to avoid it or at least make sure your neck is well supported before you fall asleep. Finally, it is essential to sleep with pillows that offer cervical support. At Chiro Ste-Rose Clinic, we offer a shoulder measurement service to help you choose the right pillow for you. A poorly adapted pillow definitely does not do the job and may cause you cervical pain in the long term.
How to relieve neck pain?
Self-therapy is often effective, especially when combined with manual therapy. There are three main ways to relieve neck pain that your chiropractor can suggest.
First way: stronger muscles!
This exercise is quite simple and you can do it anywhere! It will reduce your neck pain and strengthen the deep neck muscles. You can do this exercise while standing or sitting. Hold a neutral, relaxed posture and then tuck your chin in, to bring out that double chin that everyone has. You should feel the back of your neck stretch. Hold for 10 seconds and then repeat three times.
Second way: Stretch!
There is no magic! You'll need to take the time to treat yourself, and the first step is to stretch your upper back and neck muscles. To reduce your pain throughout the day, here are two exercises you can do often: 1- Standing or sitting, relax your body, lower your shoulders in a relaxed position. Tilt your head to the left side to bring your left ear closer to your left shoulder. When you feel a stretch in the right side of your neck, hold the position for 10 seconds. Then do the same exercise on the other side. Repeat three times on each side. 2- Still standing or sitting, keep your body relaxed, shoulders down. Tilt your head toward your chest as much as you can. Turn your head slightly so that your right eye is aligned with the outside of your left knee. Using your left hand, gently press down on your head to further stretch your neck. When you feel a stretch in your upper back on the right side, hold for 10 seconds. Repeat this exercise three times for each side.
Third way: Get moving, get active!
This is the most important of all the tips! Although it's not always easy, it's important to take the time to get up after a long period of sitting. Take a few breaks to walk around, whether it's to get a glass of water or go to the bathroom, take the opportunity to take a few more steps. Then conversely, if you stand most of the time, take breaks to sit down or stretch your legs if you stand without moving too much. If there are stairs where you work, why not go up and down them? It's essential to move! Whether it's for neck pain or your overall health, you need to find a way to stay active and move during the day.
Should you consult a chiropractor?
You should consult your chiropractor as soon as you experience neck pain. He will be able to verify with you the cause and the means to treat it while preventing your situation from getting worse. He or she will recommend a personalized treatment plan that may include spinal adjustment, joint mobilization, muscle release techniques, muscle stimulation, therapeutic exercises and advice on improving your lifestyle including posture. People who follow treatment and/or recommendations from a chiropractor return to their usual activities more quickly than if they had given time to treat them. Finally, don't wait until it's too late to call us, and the first consultation is free! The only thing you risk losing is your problem. Click here to make a free appointment. Sources: Neck pain. (2014, août 28). Canadian Chiropractic Association (CCA) – Association chiropratique canadienne. Consulté le 9 février 2022, à l’adresse https://chiropractic.ca/fr/ressources/douleurs-au-cou/ Team, C. S. (2017, 4 octobre). Neck pain: three ways to relieve it with chiropractic! Canadian Chiropractic Association (CCA) – Association chiropratique canadienne. Consulté le 9 février 2022, à l’adresse https://chiropractic.ca/fr/blogue/douleurs-cervicales-trois-facons-de-les-soulager-par-la-chiropratique/