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Preface
Several years ago my neck started to say “Hi! Dear….It is really painful to me! Can you
take me to see a doctor?” Through an x-ray examination, I was diagnosed as having
“Cervical Spondylosis”. I was then puzzled and wondered “How? I’m not an elder person.
How can my neck get degenerated? ’’ Since then, I started to seek some treatment from
my physiotherapist and I also received some acupuncture. After a period of time, I began
to feel better with my neck and I then stopped all the treatment. Whenever my neck hurt
again, I went back for treatment. However, it reoccurred from time to time which
frustrated me. On reflection, this is not the correct way to treat our body. In the following
paragraph, I am going to discuss what the “neck pain” is? It aims to provide people with a
proper way to treat their neck pain.
What is neck pain? What are causes for neck pain?
Neck pain is discomfort in any of the structures in the neck. These include the muscles,
nerves, bones (vertebrae), and the disks between the bones.
When your neck is sore, you may have difficulty moving it, especially turning to one side.
Many people describe this as having a stiff neck.
If neck pain involves nerves, you may feel numbness, tingling, or weakness in your arm,
hand, or elsewhere.
The spinal vertebrae are separated by cartilage disks filled with a gelatinous substance
that provide cushioning to the spinal column. These disks may move out of place or
rupture from trauma or strain, especially if degenerative changes have occurred in the
disk. When the disk moves out of place nerve roots (large nerves that branch out from the
spinal cord) may become compressed resulting in neurological symptoms, such as pain,
sensory and motor changes.
A common cause of neck pain is muscle strain or tension. Usually, everyday activities are
to blame. Such activities include:
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Bending over a desk for hours
Poor posture while watching TV or reading
Having your computer monitor positioned too high or too low
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Sleeping in an uncomfortable position
Twisting and turning the neck in a jarring manner while exercising
Accidents or falls can cause severe neck injuries such as vertebral fractures,
whiplash, blood vessel injury, and even paralysis.
Other causes include:
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Medical conditions, such as fibromyalgia
Fibromyalgia is a common rheumatic syndrome indicating widespread pain in
fibrous tissues, muscles, tendons, and other connective tissues, resulting in painful
muscles without weakness. The cause of this disorder is unknown, although it is a
chronic problem that can come and go for years.
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Cervical arthritis or spondylosis
Cervical spondylosis is a disorder that results from abnormal growth of the bones
of the neck and degeneration and mineral deposits in the cushions between the
vertebrae. Progressive neck pain is a key indication of cervical spondylosis. It may
be the only symptom in many cases. Examination often shows limited ability to
bend the head toward the shoulders and limited ability to rotate the head. The goal
of treatment is relief of pain and prevention of permanent spinal cord and nerve
root injury.
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Ruptured or slipped disk
A herniated (slipped) disk occurs when all or part of a disk is forced through a
weakened part of the disk. This may place pressure on nearby nerves or the spinal
cord.
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Small fractures to the spine from osteoporosis
Spinal stenosis (narrowing of the spinal canal)
Sprains
Infection of the spine (osteomyelitis, diskitis, abscess)
Cancer that involves the spine
Source / http://www.nlm.nih.gov/medlineplus/ency/article/003025.htm
What are other symptoms that are associated with neck pain?
Neck pain is commonly associated with dull aching. Sometimes pain in the neck is
worsened with movement of the neck or turning the head.
Other symptoms associated with some forms of neck pain include numbness, tingling,
tenderness, sharp shooting pain, fullness, difficulty swallowing, pulsations, swishing
sounds in the head,dizziness or lightheadedness, and lymph node (gland) swelling.
Neck pain can also be associated with headache, facial pain, shoulder pain, and arm
numbness or tingling (upper extremity paresthesias).
These associated symptoms are often a result of nerves becoming pinched in the neck.
Depending on the condition, sometimes neck pain is accompanied by upper back
and/or lower back pain, as is common in inflammation of the spine from ankylosing
spondylitis.
Source/http://www.medicinenet.com/neck_pain/article.htm
How is neck pain diagnosed?
Your doctor will perform a physical exam and ask about your neck pain, including how
often it occurs and how much it hurts. Other questions may include:
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Is your pain in the front, back, or side of your neck?
Are both sides of your neck affected equally?
When did the pain first develop?
Is it painful all the time or does the pain come and go?
Can you touch your chin to your chest?
What makes your neck feel worse? What makes your neck feel better?
Do you have neck weakness or
neck stiffness?
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Do you have any accompanying symptoms like numbness, tingling, or weakness in
your arm or hand?
 Do you have swollen glands or a lump in your neck?
Your answers help the doctor determine the cause of your neck pain and whether it is
likely to quickly get better with simple measures such as ice, mild painkillers, physical
therapy, and proper exercises. Most of the time, neck pain will get better in 4 to 6 weeks
using these approaches.
Doctor will probably not order any tests during the first visit, unless you have symptoms or
a medical history that suggests a tumor, infection, fracture, or serious nerve disorder. In
that case, the following tests may be done:
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X-rays of the neck
CT scan of the neck or head
Blood tests such as a complete blood count (CBC)
MRI of the neck
Source / http://www.nlm.nih.gov/medlineplus/ency/article/003025.htm
What is the treatment and home care for neck pain? For minor, common causes of
neck pain:
 Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or
acetaminophen (Tylenol).
 Apply heat or ice to the painful area. Use ice for the first 48 to 72 hours, then use
heat after that. Heat may be applied with warm showers, hot compresses, or a
heating pad. To prevent injuring your skin, do not fall asleep with a heating pad or
ice bag in place.
 Stop normal physical activity for the first few days. This helps calm your symptoms
and reduce inflammation.
 Do slow range-of-motion exercises, up and down, side to side, and from ear to ear.
This helps to gently stretch the neck muscles.
 Have a partner gently massage the sore or painful areas.
 Try sleeping on a firm mattress without a pillow or with a special neck pillow.
 Ask your health care provider about using a soft neck collar to relieve discomfort.
Do not use the collar for a long time. Doing so can make your neck muscles weaker.
You may want to reduce your activity only for the first couple of days. Then slowly resume
your usual activities. Do not do any heavy lifting or twisting of your back or neck for the
first 6 weeks after the pain begins. After 2 to 3 weeks, slowly begin exercising again. A
physical therapist can help you decide when to begin stretching and strengthening
exercises and how to do them.
There are many treatment options, depending on the particular neck problem and past
treatment experiences. Alternative treatments that have been used for chronic neck pain
include acupuncture
Do not do the following during your early recovery, unless your doctor or physical therapist
says it is OK:
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Jogging
Football
Golf
Ballet
Weight lifting
Leg lifts when lying on your stomach
Sit-ups with straight legs (rather than bent knees)
Source / http://www.nlm.nih.gov/medlineplus/ency/article/003025.htm
Prevention
The following steps can prevent neck pain or help your neck pain improve:
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Use relaxation techniques and regular exercise to prevent stress and tension to the
neck muscles.
Learn stretching exercises for your neck and upper body. Stretch every day,
especially before and after exercise. A physical therapist can teach you these
exercises.
Use good posture, especially if you sit at a desk all day. Keep your back supported.
Adjust your computer monitor to eye level. This prevents you from continually
looking up or down.
If you work at a computer, stretch your neck every hour or so.
Use a headset when on the telephone, especially if answering or using the phone is
a main part of your job.
When reading or typing from documents at your desk, place them in a holder at eye
level.
Evaluate your sleeping conditions. Make sure your pillow is properly and comfortably
supporting your head and neck. You may need a special neck pillow. Make sure your
mattress is firm enough.
Use seat belts and bike helmets to prevent injuries.
Source / http://www.nlm.nih.gov/medlineplus/ency/article/003025.htm
Yogic way to prevention neck pain?
The most commonly practiced form of yoga is Hatha yoga. A physical form, Hatha yoga
incorporates a series of poses called Asanas, while relying on a breathing technique,
referred to asPranayama. By adopting very basic and sometimes very complex body
postures and breathing techniques, the goal of yoga is to provide the practitioner a
number of physical and mental benefits.
Physical Benefits of Yoga Exercises
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Strengthening from holding yoga positions. Yoga helps increase strength in
very specific muscles and muscle groups. Holding positions in yoga is not intended to be
uncomfortable. However, it does require concentration and specific use of muscles
throughout the body. Muscle strength improves by remaining in these yoga positions
and incorporating various movements.
Many of the postures in yoga gently strengthen the muscles in the back, as well as the
abdominal muscles. Back and abdominal muscles are essential components of the
muscular network of the spine, helping the body maintain proper upright posture and
movement. When these muscles are well conditioned, back pain can be greatly reduced
or avoided.
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Stretching and relaxation from yoga. Yoga incorporates stretching and
relaxation, which reduces tension in stress-carrying muscles. Yoga requires that the
individual hold gentle poses anywhere from 10 to 60 seconds. Within the pose, certain
muscles flex, while others stretch, promoting relaxation and flexibility in muscles and
joints.
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Posture, balance, and body alignment through yoga. The yoga poses
are meant to train the body to be healthy and supple. Consistent practice and
application will result in improved posture, and an increased sense of balance, with
head, shoulders and pelvis in proper alignment. Additionally, unlike many other
forms of exercise, yoga helps stretch and strengthens both sides of the body
equally.
Proper body alignment and good posture, which helps maintain the natural curvature
of the spine, is an important part of reducing or avoiding lower back pain.
 Awareness of the body through yoga increases with practice. In theory, specific
positioning and repositioning not only limbers the body, but also trains people to
understand the limitations of their body. An increased awareness acts as a
preventative measure, in that the individual will know what types of motions should
and should not be avoided.
Source / http://www.spine-health.com/wellness/yoga-pilates-tai-chi/howyoga-helps-back
Asanas for chronic neck pain
1 Joint movement
2 Ankle stretching
3 Hands in and out
4 hands stretching breathing
5 Tiger breathing
6 Bhujangasana breathing
7 Shalabansana breathing
8 Dhanurasana breathing
9 Garudasana
10 Gomukasana
For back bending Asanas should keep neck free. Don’t stressing on neck.
Pranayama
Full yogic breathing
Bhramari
Source /Book of Yoga for back pain & Guruji Bharath
Can a Healthy Diet Prevent Neck Pain?
The right foods can support the health of the bones, nerves, and connective tissues in your
neck. An anti-inflammatory diet may help you avoid diseases like arthritis that can cause
neck pain.
our neck is made up of seven bones called vertebrae that are separated by shockabsorbing cushions called disks. This flexible, gently curved column that holds up your
head requires an interconnected support system of muscles, tendons, and nerves. It's no
wonder that injury, stress, and the wear and tear of years of activity can result in neck
pain.
There is no miracle food or nutrient that can provide neck pain relief, but anything you can
do to support the health of the bones, nerves, and connective tissues that make up your
neck can help. Researchers who study bone and joint health are learning more about the
important role that diet plays in diseases like arthritis and in the process of inflammation.
Diet and Neck Pain Relief: What to Eat
Nature has provided us with wonderful nutrients that promote good skeletal health;
science also has contributed.
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Omega-3 fatty acids. These acids, found in cold-water fish such as salmon,
mackerel, and sardines, can actually lower inflammatory chemicals in your body. If
you don't like to eat fish, you can take a fish oil supplement. You can also get some
omega-3 from flax seeds, walnuts, and leafy green vegetables.
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Antioxidants and fiber. You should try to have five servings of vegetables
every day, and two to four servings of fruit. These foods are high in fiber and antiinflammatory antioxidants. Recent studies have shown that fiber, which you can get
from beans and grains as well as fruits and vegetables, lowers an indicator of
inflammation in your blood called C-reactive protein. One study found that men who
ate more fruits and vegetables could lower their C-reactive protein levels by one-third.
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Calcium and vitamin D. Since neck pain can be caused by wear and tear of the
vertebrae in your neck, it makes sense to keep your bones as healthy as possible,
so calciumshould be an important part of your nutrition plan. You will also need
vitamin D to absorb the calcium you take in. Recommendations for an average adult
are 1,000 to 1,500 milligrams of calcium and 400 to 800 IU of vitamin D each day.
Many foods are fortified with calcium and vitamin D. Read the nutrition facts panel on
your food labels.
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Magnesium. Doctors are increasingly recognizing the value of magnesium in
skeletal health. If you are not getting enough magnesium, you may be more
susceptible to neck pain, muscle tension, and muscle soreness. Magnesium is an
essential mineral needed for contraction and relaxation of your muscles. It can be
found in fruits and vegetables, nuts, beans, soy, and whole grains. The recommended
daily requirement for magnesium for an is about 400 mg for adult males and 320 mg
for adult females.
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Water. Not getting enough fluids into your body can be a cause of muscle pain.
When the body is dehydrated (a condition in which you are losing more water than
you are taking in) it can result in an imbalance of the electrolytes and minerals that
you need for normal muscle and nerve function.
Diet and Neck Pain Relief: What to Avoid
An excellent way to help attain neck pain relief is by reducing the types of foods that cause
inflammation.
Arachidonic acid and other saturated fats found in meat and dairy products are building
blocks for your body's inflammatory response. So, to reduce inflammation, you'll want to
reduce your consumption of meats and high-fat dairy products like butter and cream.
Most processed foods are also high in these fats. Instead of these pro-inflammatory foods,
you can substitute other sources of proteins such as:
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Fish
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Nuts
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Beans
You should also know that alcohol and smoking can affect bone health. Alcohol can cause
you to lose calcium and magnesium in your urine, and cigarette smoke is damaging to
your bones.
Doctors are increasingly recognizing the importance of nutrition in maintaining skeletal
health. If you have been suffering with neck pain, get going with a diet that fights
inflammation and promotes healthy bones and muscles.
Source / http://www.everydayhealth.com/neck-pain/neck-pain-prevention-
diet.aspx
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