Work Related Neck Pain

work related neck painWork related neck pain is becoming more common these days with more of our jobs becoming computer-based. If most of your day is spent at a computer, pay attention to how you are sitting.

Are you sitting with your shoulders slumped and your head extended toward your computer monitor? And are you in that position for long periods of time? Better watch out- you may soon be on the hunt for some neck pain relief.

Jobs High Risk for Work Related Neck Pain

The research indicates that women in general are at high risk for work related neck pain. Many women with neck pain develop chronic neck pain which is pain lasting more than a month. The most common affliction is called trapezius myalgia, which is a chronic muscular pain and tightness that extends down the back of the neck and moves out toward the shoulders.

Jobs that may lead to chronic neck pain are those that require repetitive work, typically at computer keyboards. These jobs are primarily in administrative offices, post offices, and banks. In these positions, there is overuse and misuse of the neck and shoulder muscles.

Treatment of Work Related Neck Pain

The usual treatments for chronic neck pain include massage, chiropractic treatment, medications, electrical nerve stimulation and exercises of various kinds. The response to these treatments varies and is somewhat inconsistent. As a result, there has been a lot of research into neck pain treatment. And the evidence is building on the effectiveness of neck strengthening exercises.

Neck Pain Relief With Strengthening Exercises

At the National Research Center for the Working Environment in Copenhagen, Danish scientists completed a study to determine the most effective treatment for women suffering from the work related neck pain caused by trapezius myalgia. Study participants were assigned one of these three treatments:

  • Strength training focusing on the neck and shoulder muscles
  • General fitness training in the form of riding an exercise bike without holding on to the handlebars
  • Health counseling

The two groups that exercised did so three times a week for 20 minutes each and for a total of 10 weeks.

The results? The group receiving the strength training had, on average, a 75% reduction in the pain they felt during the study period and for 10 weeks following the study. The women receiving the general fitness training had slight improvements. The group receiving the health counseling reported no improvements in their work related neck pain.

If you are suffering from chronic work related neck pain, or if you at a risk for it, you may want to check with your doctor about seeing a physical therapist for training in neck-strengthening exercises.

Dealing With Neck Pain

Dealing with neck pain can seem to be a pain in the neck, there may be some rather simple changes you can do in your daily living that can help to prevent or at least minimize the pain and discomfort that you feel.

Dealing with Neck Pain

Dealing with Neck Pain
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Most of us, at some point in our life, experience stiff neck pain. Neck pain can radiate to the back and shoulders and can cause headaches. It can be caused by muscle tension and spasm or inflammation of the tendons and ligaments.

There are different types of neck pain and  a lot of reasons why neck pain occurs. It can be as simple as placing your neck in an awkward position like sleeping with your neck twisted the wrong way or sleeping on your stomach. Severe stiff neck pain, on the other hand, can be caused by a blow to the neck or whiplash.

Degenerative disorders like arthritis are among the various causes of stiff neck. If nerves in the neck are damaged, the nerves may be pinched and that can cause neck pain, tingling in the arms and hands and numbness. Stiff neck pain symptoms such as these need immediate medical attention to prevent permanent nerve damage.

   Simple Tips As What To Do For Neck Pain

If you notice that your stiff neck pain gets worse as your day progresses, this can be caused by improper posture. If so, here are some simple tips that could help you out:

  • If you are using your phone almost all the time, it is best to consider using a headset or speaker phone.
  • Avoid sitting for a long period of time. Change position as often as you could. Take time to get up and walk.
  • Make sure that when you are sitting, that your back is properly supported.
  • Alter the position of your computer monitor so it is slightly below eye level and you are sitting forward and looking directly at the monitor.
  • Stay away from looking down when you are reading.

If, perhaps, you are experiencing neck pain as soon as you wake up in the morning:

  • Avoid sleeping on your stomach.
  • Look for a pillow that can provide support to your neck.
  • You can also roll up a towel and place it in an ideal height to support your neck

There are a few measures that you can seek in order to prevent or reduce any temporary or minor pain.  These include the following:

  • Walking- this can help to prevent and relieve neck pain.  Walking is also excellent for back pain.  Several short walks during the day would do.
  • Apply an icepack to the back of your neck.  Do this for about ten minutes, several times a day.  Continue treatment for several days.
  • Try ibuprofen, or acetaminophen.  Remember that aspirin must never be given to anyone under twenty-one years of age.
  • Massage therapy can be quite effective for dealing with neck pain.

A simple exercise to help relieve neck pain can also be done standing or sitting. Exercises like holding the head erect, tucking in your chin and glide your head back is a very helpful exercise.  Hold it for six seconds and then glide it back.  Repeat this exercise six times but do not bend the head onward during this exercise.

Caution When Dealing With Neck Pain

What to do for stiff neck pain can be simple but, if you have constant neck pain or it gets worse, particularly if it’s accompanied by headache or fever, or if even minor pain does not improve within a few days, check with your family physician.

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Avoid Neck Pain After Sleeping

Avoid Neck Pain After Sleeping

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Avoid neck pain after sleeping by doing simple changes with your mattress, pillow and sleeping position. Sleeping in an uncomfortable position for your neck can cause pain in the morning.

Choose the Perfect Kind of Mattress to Beat Neck Pain After Sleeping

Having the right mattress is the first step that can help avoid neck pain after sleeping. According to experts, they suggest that a mattress must be firm enough to support the body thus preventing the spine from bending. Too soft mattresses can sag and allows the spine to bend when you are sleeping. A firm mattress can definitely provide the support that your spine needs while giving your body cushion and added comfort.

Ergonomic Pillows the Best Solution to Relieving Neck Pain After Sleeping

We spend almost half of our lives in bed. Without a proper night’s sleep, it’s hard for us to function properly. Improper sleeping positions can place remarkable strain on the body, resulting not only to neck pain but back pain as well.

Sleeping on your back is normally thought to be one of the better sleeping positions if neck pain after sleeping is your problem. Most people who go to sleep on their backs, still, toss and turn during the night thus ending up either on their sides or stomachs. When you sleep on your side, you should have a pillow that properly aligns the spine, to keep it straight during the whole night.

For those who love to sleep on their stomachs, surely neck pain after sleeping is the common problem that you have. This is because when sleeping on the stomach, your head is turned to one side. This position twists the cervical spine, and if left in this kind of position for a period of time, you will experience neck pain and stiffness in the morning.

When we are sleeping, we cannot control the kind of sleeping position we end up in. But, there are certain things that can be done to stay away from the positions that could lead to neck pain after sleeping. For instance, some people find it useful to lay a pillow right next to them when they go to bed, which can sometimes keep them from rolling onto their stomachs.

Hope the simple tips above could help you avoid neck pain after sleeping.

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Neck Massage For Muscle Tension

neck massageNeck massage is one of the best ways to get some neck pain relief. When you are in a lot of stress from your work or home life, one of the first places to suffer is your neck and shoulders.

Stress can cause unnatural muscle tension and tightening. This can result in excruciating neck muscle pain. Your neck becomes stiff and the pain radiates to the shoulders and back. It is so important that you start treating neck pain at the onset. If you let it continue, you will just get worse.

One of the first things and one of the easiest things you can do is some stretching and neck massage.  These can help a lot by relaxing and soothing the muscles and relieving pain at a faster pace. Always find time to do neck stretches at work or at home.

Treating neck muscle tension and pain with massage may require the help of health care professionals and massage therapists. Massage has long been used as an effective treatment method in relieving neck and shoulder pain and stiffness.

Getting a neck massage is as easy as heading over to your local shopping mall. Here you will often see a center kiosk equipped with massage chairs and masseurs. What a great way to relax during your lunch hour.

Methods for Neck Massage

Side Stroking

With the massage technique of side stroking, you are in a face-down position. The massage therapist will then use both of his hands to stroke on one side of the base of your neck. As the therapist moves toward the side of the neck, they will make stroking movements from the shoulders to the neck and the base of the skull.

The strokes are smooth and you should not feel when one stroke finished and the other starts. To achieve this, the massage therapists would usually lift their first hand and put it back to the shoulder, doing continuous strokes to the neck.

Pressure Technique

The pressure technique can be done by you. Before starting the neck massage, be sure that you use pressure techniques on the base of the shoulder. Move your hands down to the base of the neck by making small, circular and firm pressures on both sides using your middle finger.

Repeat this technique slowly, pressing into the hollow of the spine or on the side of the base of the skull. After which, return to the base and continue doing the slow firm pressures to stimulate the blood flow, relaxing your muscle tension.

Side Stretch

The side stretch can be done with a partner. Your partner must first cup her hand on your shoulders, and the other hand on the base of the skull. Let them slowly push your shoulder down while keeping your head in a neutral position. This method creates the best effect on the muscles in the neck. Do these stretches repeatedly to relax the muscle tension.

When you do a side stretch of the neck, make slow moves and avoid doing it too hard or quick. Pulling too roughly could cause more pain in the neck.

Neck Massage Therapy

If you think that massage therapy is what you need for your neck pain, look for a licensed massage therapy service. There you will find trained and licensed massage therapists very happy to massage your neck pain away.

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Epidural Shots For Neck Pain

Epidural shots for neck pain are a non-surgical treatment that can help in providing either short or long term neck pain relief.

When our spinal nerves becomes inflamed because of degenerative conditions that cause nerve compression, it can result in acute or chronic neck pain with numbness and muscle weakness.

Before deciding on a surgical treatment option, doctors may first suggest non-surgical treatment measures to help relieve the pain. And an epidural shot is one of these alternatives.

What Is An Epidural Shot and How Does It Work?

An epidural shot involves injecting an anti-inflammatory medication, which is usually a combination of steroids and anesthetics, into the area where the irritated nerves are located. This area is called the epidural space.

Steroids reduce the nerve irritation by preventing the production of proteins that causes inflammation; the anesthetic on the other hand blocks the nerve, causing a numbing sensation.

Here are the following diagnostic and therapeutic reasons for an epidural injection:

  • On a diagnostic note, doctor can usually identify the specific nerve that causes the problem by injecting the medication around the nerve root.
  • When administered for a therapeutic reason, a spinal epidural injection gives a short or long term relief. This can break inflammation providing relief for weeks or months.

Epidural Shots Do Not Cure

You should understand that epidural injections are not considered a cure for neck pain and any other spinal compressions. It is simply a method that doctors use to help relieve neck pain.

What To Expect During and After The Procedure

As the medication is injected into the epidural space, you may feel a tingling sensation or pressure. Depending on the extent of the swollen area, you may experience a burning sensation as the medication enters the epidural space. But this discomfort subsides when the injection is finished.

You may feel like there are pricking needles and pins in your extremities. If you feel this, let your doctor know right away.

Due to the numbness and discomfort that this treatment may cause, you can experience difficulty of walking on your own. This is just considered normal and is expected to subside after a few hours. Rest throughout the day and, with your doctor’s approval,  go back to your normal life the next day.

Epidural shots usually take effect in the first 48 hours. The effects will last for days, weeks and even months. Everyone has a different response.

How Often Can You Get Epidural Shots?

If the epidural shot for neck pain give you relief for a short period of time, then you can usually have another shot. However, doctors usually limit the number of shots that they give for a period of time, such as three per year.

Doctors believe that repeated injections can help to manage long term pain. However, this treatment is only temporary. Surgery is still the most successful treatment for a permanent solution for neck pain.

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