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Neck pain is common, and almost everyone experiences it at least once in their lifetime. This pain can be mild to severe and intermittent to chronic. The intensity and duration may depend on the initial cause(s) of the pain and/or how much treatment is received and how quickly.

Understanding how neck problems can develop is a good starting point for preventing it in the first place. These are the five most common causes of neck pain:

1) Soft tissue injury/trauma: “Soft tissue injury” refers to damage to the muscles, tendons and ligaments. The neck is laden with vulnerable soft tissue. This tissue is easily injured when the head is jarred suddenly, such as in a car crash (whiplash). It can also occur when playing sports, falling down stairs or other kinds of accidents.

Soft tissue damage due to injury can be difficult to prevent, since it’s unpredictable and can happen almost anytime, anywhere. You can decrease your risk of this type of injury by maintaining good posture, wearing proper protective gear when playing sports, and always being aware of your surroundings. Regular exercise, particularly exercise that strengthens your core muscles and upper body, can also help prevent neck soft tissue injury.

2) Degenerative disc disease: The name may be a bit misleading, since disc degeneration is a normal part of the aging process. With this condition, the discs in the spine may become inflamed and lead to neck pain.

In most cases the condition does not cause chronic pain. Flare-ups can be treated with ibuprofen or natural care, such as chiropractic or acupuncture. Cases which are more severe or lead to chronic pain are sometimes treated surgically.

3) Herniated disc: A disc in this condition pushes out of its normal covering. The disc may even rupture. Herniated or ruptured discs can be mildly to severely painful. Treatment usually involves activity modification, exercises and ibuprofen for pain. More serious cases that don’t respond to mild treatments may require steroid treatment or surgery.

4) Pinched nerves (Radiculopathy): The spinal cord is comprised of a number of nerves. These nerves can become compressed due to injury or other spine conditions (like disc degeneration). It can also occur simply from poor posture while walking, standing, sitting or sleeping.

Manipulation by a chiropractor can be effective at loosening tight areas. Other treatments like acupuncture and laser therapy may also be beneficial. Pain can be treated with ibuprofen when needed.

5) Bone injuries: A broken collarbone or spinal fracture can cause pain in the neck. Broken bones can occur even with seemingly innocuous injuries and need immediate treatment. If you experience neck pain after some type of injury or fall, even a small one, seek medical attention.

Meningitis, or inflammation of the meninges, can cause pain in the neck. Meningitis is uncommon, but is a serious condition that can lead to death if not treated quickly. If you have trouble bending your neck forward or twisting it sideways as normal, you should seek medical attention. You should be especially wary if you experience neck pain with flu-like symptoms, such as headache or fever, or if you’ve been exposed to someone with meningitis.

The treatment depends on the type of pain you are experiencing. You may find neck pain relief at home by applying heat (a warm compress) or cold (an ice pack).

You can also find some relief by taking ibuprofen. However, this is not a treatment, but simply a method for temporarily reducing pain. Visit a medical professional who can determine and treat the source of the problem.

Many people experience some form of neck injury and its very painful. Often the injury, if it involves a car crash from behind, is referred to as whiplash. This type injury usually involves a sudden jolt of movement forward and the muscles immediately become inflamed and swell, guarding starts as part of the inflammatory process. The first 12 to 24 hours are generally not as severely painful as the time period following the acute onset. It is after the initial trauma the pain can become unbearable. During the first acute episode, following the trauma, its best to ice, cool the neck area because the body has responded to the trauma and initiated a series of chemical reactions to stop the harmful effects. The problem is inflammation, swelling, which began with the influx of new chemical reactions. Because the excess fluid is captured in the tissue area there is an expansion of cells and eventually a rupture in the cell walls themselves which will later require repair to gain full function. After the swelling has stopped then warm moist heat is a very good option to begin dealing with the inevitable pain that follows. Here are some practical remedies in 3 simple steps…

Step 1 – Ice Down/ Chill

The initial step to be taken is ice, cool down the neck injury area. You will need to do this because the muscles will start swelling and there will be a build up of cellular fluids resulting in cell/tissue destruction. Some of the destruction will be the result of the traumatic injury but there will also be additional damage due to the inflammatory response of the immune system. You will need to carefully avoid treating with heat during the acute phase, as the heat will increase blood flow and increase the swelling and tissue damage..

You will need to do the chill initial step promptly. If you do it promptly, then the swelling will subside and there will be less damage and less pain.

Step 2 – Apply Warm Moist Heat

Your second step is going to be after the first 12 – 24 hours, when the swelling has subsided, then begin warm moist heat for the pain. If you don’t have a moist heat pad then simply use warm water on a towel and apply to the neck area. If possible in order to extend the heat of the towel you can put a piece of reflective aluminum foil over the top to contain the heat and not allow it to evaporate. Things you’ll want to avoid here are be careful of using pain medications that may leave you sleepy or groggy. To heal its not necessary to basically “drug oneself” out of awareness. You should stay away from driving a car or getting in any situation where a quick movement, or the need for a quick movement reaction, can harm you. Many chronic injuries are merely acute injuries recurring over and over.

Step 3 – Use Electrotherapy, preferably Interferential therapy, with moist heat if possible.

The 3rd step is if possible use a portable interferential pain machine in conjunction with the moist heat packs or if interferential is not available then use a standard TENS unit. This will be significant because moist heat provides carryover pain relief until the area treated loses the heat. After the thermal heat effects are lost, the pain often returns. The interferential treatment is known as the therapy of choice for extending the residual or carryover pain relief time period, however TENS, transcutaneous electric nerve stimulators, can be worn continuously minimizing pain. This is important because if the carryover period is extended the muscles can be rehabilitated sooner, the pain upon stretching and doing the rehab. is minimized, and full range of motion is restored.

The exact steps outlined above should help the whiplash patient experience less pain, gain mobility quicker, and tissue repair conclude sooner. Just stick to the steps in order, for the reasons as explained, while carefully avoiding the traps, problems and potential mistakes mentioned. Then pat yourself on the back and enjoy the benefits and rewards of having lost the pain, restored the function and lessened the rehabilitation time.

Frequent complaints of neck pain and stiff neck come mainly from people who work on computers for a long time at a stretch. Usually people use analgesic gel or a cream or a spray to reduce the pain and continue working. They are all temporary remedies and the cause remains untreated. The medication does not address the cause of the complaint. Do certain exercising of the neck and shoulder region to get rid of the problem permanently.

Present day working pattern is related to long hours of sitting. Practically, there is no physical activity if you remain before the computer or watch TV in a sitting position for long hours. If you are not attending any exercise program, you are going to become a victim of the problem. When there is acute neck pain or stiff neck issue, you are automatically indisposed and the work suffers, the business slows down and your career faces tough time. You go through increased stress levels. The only viable remedy is regular exercising. Take out some time from your busy schedule either in the early hours or after office time and follow some simple exercising to remain fit and without neck problem.

Exercise 1#

Stand straight and tilt the head backwards as much as possible. Now, start to move the head towards the front so that the chin touches your chest. Look at the floor and pause for a few seconds. Repeat for 10 -12 times a day.

Exercise 2#

Stand straight and tilt the head back so that you face the ceiling of the room. Be careful of not too much backwards stretching, otherwise you would hurt your neck muscles. Tilt back slowly and smoothly and stay for a few seconds. Do the same for five times a day.

Exercise 3#

Stand straight and look forward. Move your head to the right smoothly and come back to the starting position. You can do it 5-6 times. Relax and repeat the action to move the head to the left.

Exercise 4#

stand erect and look forward. Tilt your head sideways to touch the right shoulder with the right ear. Stay for few seconds and come back to the original position Repeat it for 5-6 times a day. Relax and repeat this action involving the left shoulder and the left ear.

Exercise 5#

Keep the head straight. Try two actions at a time. Try to move the head back and simultaneously try to touch the chest with your chin. Repeat it 5-6 times a day. This is good for neck retraction.

Exercise 6#

Stand straight. Put your palms at the back of the neck firmly and tilt the head backwards. Simultaneously, try to resist the backward movement of the head. Relax slowly and repeat this feat 5-6 times a day.

Benefits#

These exercises increase the flexibility of neck muscles. There will be lesser frequency pain episodes and you get faster relief.

Tips#

Before starting any kind of exercising of the neck, you must consult the doctor or your health provider to describe the exact way of doing these exercises. Tell the doctor about your medical history so that he is able to determine and recommend the right course of action for you. Get a fitness trainer for scheduling the exercising plan for you. You will have no complaint of neck pain or stiff neck like before and please do not neglect the small complaints.