NeckPain

The spine, of which the neck is part, is a complex system of bones and joints. The whole of the spine is like a series of building blocks (called vertebrae) one on top of the other. Between the vertebrae there are pads which hold the bones together, allow movement and act as shock absorbing cushions. These pads are known as discs. There are other smaller joints between the vertebrae and also numerous ligaments, muscles and nerves. Any of these elements of the neck can become irritated or damaged giving rise to neck pain.

Whatever the initial cause of neck pain the surrounding muscles tend to react by going into spasm which causes increased stiffness and more pain. Simple exercises will often help to reduce this spasm and free things up allowing better movement.

The following steps should help to reduce and prevent neck problems.

Posture

Our heads are actually quite heavy and if we adopt poor posture then the effort the neck has to put into supporting the head is greatly increased. This in turn leads to neck pain.

Good posture involves sitting or standing upright (not slouched) with the shoulders back, chest out, head held high and chin tucked in. Do not be tempted to slump in comfy chairs or sofas – sit in an old fashioned upright chair with a small cushion supporting the small of your back. Whatever you are doing during the day stop every hour and go through the routine of adjusting your posture.

Sleeping

If your bed, pillow or sleeping position is poor then the hours during the night will not rest your neck but will, in fact, worsen things. Make sure the bed is nice and firm with a good quality mattress. Try sleeping with one pillow with a rolled up towel (in a sausage shape) along the front edge. Your head will rest on the pillow and the “sausage” will support your neck.

Exercises

A few simple exercises, performed at least four times a day, will help to loosen your neck and reduce pain. These exercise should be performed sitting down starting with correct posture as outlined above.

Exercise 1

Whilst maintaining a nice upright position, with your chin tucked in, turn the head slowly to the left (as if looking over the shoulder) then slowly turn all the way to the right. Repeat this ten times slowly with a full range of movement.

Exercise 2

Starting again from a good upright position slowly move your head as if you were trying to look at the floor. Keep your chin tucked in while doing this. Then slowly move your head as if you were trying to look at the ceiling. Repeat ten times.

You will probably feel some mild pain and stiffness whilst doing these exercises but if a particular movement causes increasing arm pain or shooting pains down the body then avoid that particular movement.