Different forms of a muscle strain can result in pain in the neck, shoulders and cause headaches. People dealing with neck pain can find it to be debilitating and is a common reason people visit our physical therapy clinic. If you are missing out on work or having to change your daily activities because of neck pain, it may be time to visit our office.
Pain Edu: Intro To Neck Pain
Are you experiencing pain or problems in your neck? Click on this video to learn more about neck pain and steps you can take to decrease your pain.
The solution to your neck depends on the source of your pain and the type of injury you may have sustained. Pain is an alarm that goes off in your brain alerting you to take immediate attention. To turn it off and decrease it you need to implement certain strategies. At PTS we follow a very simple formula: “Calm it down then build it back up.” This is done in 4 steps:
It is important when you are experiencing neck pain to limit your activity and avoid painful movement. Use supportive bracing such as wraps, taping and supports.
Finding a different way to move or find a position of relief is important. Modalties such as gentle massaging, rhythmic breathing, meditation are also instrumental in helping intermediary neck pain. Most importantly, get plenty of sleep. 7-8 hours if possible. Sleep is the #1 recovery tool.
Once the pain has lessened using the above strategies, begin to activate muscles and joints with pain-free simple movements. Muscle isometrics 30-45 seconds. 2-minute rest then repeat 3-5 reps of 70% Max effort. Afterward, take a 15-minute walk.
When should you get professional help? If it is a traumatic acute injury seek immediate help. If pain persists after 3-4 weeks and is not minimized by any of the above recommendations give physical therapy specialists a call and schedule a free pain evaluation with our top rated physical therapy team.
Exercises for neck pain
Following are exercises that you can try to help decrease your neck pain. Please consult your physician before trying these, and stop if you experience any pain or discomfort.
Foam Roller Stretch
Frame The Door Stretch
Median Nerve Glide
Chin Tucks Stretch
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