Prevention and care of neck pain
Neck pain is caused by chronic injury or degeneration of the cervical spine and the surrounding soft tissues (ligaments, muscles, discs), which stimulates the spinal cord, nerve roots and blood vessels in the neck, causing pain in the head, neck, shoulders, arms and chest.
It mainly affects middle-aged and middle-aged people between the ages of 40 and 60, and is most common in patients who work with their heads down for long periods of time or who have had trauma to the neck.
People with degenerative disc disease, disc herniation, osteophytes, congenital deformities or trauma are also prone to this condition.
The most common causes of neck pain are prolonged fixation in the same posture, especially in a bad posture, and improper and repetitive forceful movements.
High-risk work groups include: office workers who spend a lot of time at work, use computer screens, and graphics workers ……, etc.
Bad posture: Usually refers to a posture in which the neck is bent forward more than 20 degrees, tilted back more than 5 degrees, or twisted excessively.
When the neck and shoulders are in a fixed posture for a long time, the neck muscles will always be in a state of tension, which affects the local blood circulation and makes the neck and shoulder muscles easily fatigued.
Rehabilitation and Precautions
In acute pain, maintaining good posture is the most important health care.
The following exercises are not suitable for acute pain and should be discussed with your doctor.
Exercise therapy can prevent the next attack, but the effect is not immediate and requires consistency in order to achieve the preventive effect.
Do not compare the intensity of exercise with others. You should start with a weaker exercise intensity, shorter exercise time but more times, and gradually increase the exercise intensity and time.
The standard sitting posture is – both shoulders naturally flat, lumbar spine straight, upper arms on the side of the body naturally down, forearms and upper arms into 90 degrees, or slightly upward about 10 to 20 degrees, wrists and forearms to maintain the same horizontal position, thighs and chair surface into the level, calves and thighs about 90 degrees, if the legs feel pressure, use the footstool, legs should have the space to change the posture of activities.
PDF exercises for neck pain