[January 12, 2009]

Health: How to manage a stiff neck

Karachi, Jan 12, 2009 (Asia Pulse Data Source via COMTEX) --
Neck pain is one of the common ailments, restricting free movement of head, neck and shoulders, creating a lot of problems for poor sufferers.

Doctors estimate that 7 out of 10 people will experience neck pain at some point in their lives. It is said that some 9 million people suffer from the neck pain in the US alone.

Although some of this pain results from acute injury or conditions such as cancer or infection, the most common cause is overuse or misuse of muscles and ligaments. Todays computer-heavy workplaces are notoriously unfriendly to necks.

Neck pain may begin in any of the structures in the neck. These include muscles and nerves as well as spinal vertebrae and the cushioning disks in between. Neck pain may also come from regions near the neck, like the shoulder, jaw, head, and upper arms. When your neck is sore, you may have difficulty moving it, especially to one side. Many people describe this as having a stiff neck.

A common cause of neck pain is muscle strain or tension. Usually, everyday activities are to blame. Such activities include bending over a desk for hours, having poor posture while watching TV or reading, placing your computer monitor too high or too low, sleeping in an uncomfortable position, or twisting and turning the neck in a jarring manner while exercising.

Traumatic accidents or falls can cause severe neck injuries like vertebral fractures, whiplash, blood vessel injury, and even paralysis.

Other causes include herniated disk, fibromyalgia (pain syndrome throughout the body), and arthritis. Meningitis, although much less common, can cause significant neck stiffness.

Minor neck pain could be easily managed at home. Taking pain killers like acetaminophen or ibuprofen, and applying heat or ice to the painful area often provide a welcome relied. One good method is to use ice for the first 48 - 72 hours, then use heat after that. Heat may be applied with hot showers, hot compresses, or a heating pad. Be careful not to fall asleep with a heating pad on. Gentle massage on the sore or painful areas may also prove helpful. Try sleeping on a firm mattress without a pillow or with a special neck pillow. However, in case of sever pain immediate consult a doctor, particularly when having fever and headache, and the neck is so stiff that you cannot touch your chin to your chest. This may be meningitis.

Also consult with a doctor if symptoms do not go away in 1 week with self care. If you have numbness, tingling, or weakness in your arm or hand. If your neck pain was caused by a fall, blow, or injury. If your have swollen glands or a lump in your neck, and if you have difficulty swallowing or breathing along with the neck pain For prevention of neck pain use relaxation techniques and regular exercise to windup unwanted 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 help.

If you tend to get neck pain from exercise, apply ice to your neck after physical activity.
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.

Here is a simple neck pain relief exercise
1. Sit in a neutral position and look straight ahead. Allow your head to protrude lightly forward.
2. Slowly glide your head backward, tucking in your chin until you have pulled your head and chin as far back as they will go. Keep your head level. Move your head slowly back and forth 10 times between this position and the neutral position.

3. For a stronger stretch, gently apply pressure to your chin with your fingers and release. Repeat every two hours as needed. If this exercise increases your pain, try it lying on your back with your head on a pillow. If pain increases or numbness develops, stop and contact your doctor.

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