Do you wake up in the morning with a pain in your neck that just won't go away? Is it starting to bother you?

Be aware 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. Long hours spent reading, working in front of a computer or at a workstation increase the risk of neck pain. 👩🏼‍💻

Feeling stressed? This won't help your neck muscles either!

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!

What causes neck pain?

The causes of neck pain are multiple and generally due to ;

• A bad posture
• A stooped back when working at the computer
• Arthritis
• Osteoarthritis
• A blow received (often provoked by an accident that causes an extreme flexion/extension movement to the neck during a rapid and violent deceleration)
• Muscle tension due to habits such as reading
• Poor sleeping postures
• A tendency to grind your teeth
• To stress

Sometimes, a sore neck can be linked to a medical condition. more serious like a herniated disc. It is recommended to consult a professional if your neck pain comes with a stabbing pain in the arm or shoulder, acute 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'll be able to suggest the right exercises for your needs, new sleeping postures and help you relax your muscles with a manual treatment! 😇

There are several ways to prevent neck painThe first is 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 spinal column must be well 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 on your feet, make sure you have good shoes
  • Make sure you drink water regularly throughout the day, to keep your body and vertebrae well hydrated.
  • Change position often and take the time to get up at least once an hour.

Avoid to prevent neck stiffness

You don't want to jam your mobile devices 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 for the health of the nerves in your neck and spine in general.

Do you ever fall asleep on the arm of the sofa? It's not always easy to resist sleep after a long day at work! 😅

Take care to avoid it or, at the very least, make sure your neck is well supported before you fall asleep.

Finally, it is important to sleep with pillows that provide cervical support.

At Chiro Ste-Rose, we offer a shoulder measurement service to help you choose the pillow that's right for you. An ill-fitting pillow definitely doesn't do the job and could cause you long-term neck pain. 🛌

How can I 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: an exercise for stronger muscles

This physical exercise is quite simple and you can do it anywhere! It will reduce neck pain and strengthen deep neck muscles. 💪🏻

You can do this exercise standing or sitting. Keep a neutral, relaxed posture, then tuck your chin in, to reveal that double chin everyone has. You should feel the back of your neck stretch. Hold for 10 seconds, then repeat three times.

Second way: stretch

There's no magic! You need to take the time to look after 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 towards your torso as far 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 stretch your neck further. When you feel a stretch in your right upper back, hold the position for 10 seconds. Repeat three times for each side.

Third way: get moving, be active

This is the most important tip of all! Even if it's not always easy, it's important to take the time to stand up after a long period of sitting down.

Take a few breaks to walk, whether it's to get a drink 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 get moving! Whether it's for neck pain or your general health, you need to find a way to stay active and move during the day. 🏃🏻

Why does my neck crack?

Neck cracking can be caused by a number of factors. One is the release of dissolved gas in the joints, creating a popping sound.

This can occur when joints are stretched or moved rapidly. Neck cracking can also be the result of wear and tear on joints and cartilage, which can cause rubbing and cracking.

Muscle problems and tension can also cause cracking. In general, neck cracks are nothing to worry about.

However, if you feel pain or stiffness after cracking your neck, it is advisable to consult one of our chiropractors!

Neck pain: hot or cold?

When you experience neck pain, you may wonder whether it's better to use a hot or cold compress to relieve the pain.

In general, we recommend using a cold compress immediately after an injury to reduce inflammation and relieve pain. Cold compresses can also help reduce muscle contractions.

On the other hand, hot compresses are generally more effective for relieving chronic pain or muscle tension.

Heat helps increase blood circulation, which can help relax muscles and reduce pain. Hot compresses can also be helpful in relieving arthritic pain.

Ultimately, the choice between a hot or cold compress depends on the nature of your neck pain.

If you've had a recent injury, use a cold compress to reduce inflammation.

If you're experiencing chronic pain or muscle tension, a warm compress may be more effective in relieving the pain.

How can you tell if your neck pain is serious?

People who undergo a surgical adjustment return to their everyday activities more quickly than if they had let time take care of them!

You need to consult with your chiropractor as soon as neck pain appears.

He can work with you to identify the cause and ways of improving neck mobility, while preventing the situation from worsening.

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.

Finally, don't wait until it's too late before calling us, plus the first consultation is free! The only thing you risk losing is your pain 😉

This way to make an appointment for free!

Sources:

Neck pain. (2014, August 28). Canadian Chiropractic Association (CCA) - Canadian Chiropractic Association. Retrieved February 9, 2022, from https://chiropractic.ca/fr/ressources/douleurs-au-cou/

Team, C. S. (2017, October 4). Neck pain: three ways to relieve it with chiropractic! Canadian Chiropractic Association (CCA). Retrieved February 9, 2022, from https://chiropractic.ca/fr/blogue/douleurs-cervicales-trois-facons-de-les-soulager-par-la-chiropratique/