Neck Pain Treatment Without Medicines



“More than 70% of people these days experiences neck pain at some point in their lives.”


Office employees and computer users are at the highest risks of neck pain among all professionals. The trend of the risk is increasing for developing neck pain for people who spend most of their day sitting at work. Duration of computer use, frequency of breaks, methods of keyboard use, position of computer monitors, type and use of input devices are associated with neck pain at work. People maintaining a poor posture with slouched shoulders and head leaning forward are the worst hit with this problem of Neck Pain.


Normally, patients with neck pain are told to take rest or maybe use a neck brace, or they are given a few tablets to pop and wait until the pain had subdeued. But there is a change in the scenario now about the line of treatment for neck pain. Medical professionals, Physiotherapists now recommend movement instead of rest.


A detailed study described in Neck and Shoulder Pain, suggest that there are a number of scientific evidence for the role of stretching, muscle strengthening and body re-aligning exercises in treating people with neck pain. A short period of exercise can help loosen up tight muscles and bring the body back into proper alignment. Combined with good workplace ergonomics and proper posture, a short daily fitness break in your day could help minimize your work-related neck pain and significantly increase your health and productivity.


Taking Steps


If you’re interested in using the method of exercise to help relieve neck pain, make sure you get help from a speacialist physiotherapist from CallDoctor who can create an individualized exercise program based on your pain severity, moment limitation, and current strength. The program should have clear stated goals and include stretching and strengthening exercises, as well as exercises to improve the use of your neck muscles. Ideally, if you are working with a physiotherapist, he or she will guide you through appropriate exercises, motivating you to work hard enough to see positive results. Before you exercise independently, make sure you understand which exercises to do and how to do them safely. Ask for written instructions and appropriate clarifications if you are still unsure about the exercises to be done for relaxing your neck muscles.


 Here are the 5 ‘S’ in preventing and managing neck pain that can be practiced on a daily:


Short Break: We are humans who need breaks at regular intervals. Whether it is sitting in front of a computer or watching television, if you maintain the same position for a long period of time, your neck can get additional strain. This often results in more stiffness and pain. To prevent this, take a break every forty minutes.


Stretching: Stiffness and pain in your neck can be relieved through stretching. Start by tilting your head from left to right and hold for 15 seconds on each side. Next, place your hand on top of your head and stretch your neck towards your shoulder on each side. Be sure to perform these stretches with slow, smooth movements.


Sitting Posture: Your neck muscles are always working hard to hold your head up. But if you are not adopting a good posture, your muscles have to work even harder. Whether you are sitting or standing, make sure that your shoulders are over your hips and your ears are over your shoulders. Try to visualize the top of your head trying to touch the ceiling. You will lengthen and elongate your neck and get as tall as possible. This will take the stress off from your neck muscles.


Suitable Chair: You need to look for a chair that can provide you with adequate support. It’s best to look for a chair with a back that goes up to shoulder level. With this high-backed chair, your neck and back are kept vertical, and you can lean your head back periodically to give your neck a chance to relax. You may also want to use a small cushion to keep your back in a normal neutral position.


Stress management: Studies have shown that psychological and social issues are important contributors to both back and neck pain. Emotional issues are rarely a cause of neck pain, but they can increase the symptoms of neck pain. Once you identify stress as part of the problem, resolving the neck pain is significantly easier.


For physiotherapy treatment, you can always call us on +91-98710-05987 and heal at the comfort of your home with our in-home physiotherapist program.


We at CallDoctor always suggest physical exercise over medicinal treatment at the initial stages of the illness.


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