Avoiding Neck Stress and Pain

Below are ways you can avoid stressing your neck :

• Try stretching exercises before bed and
  1st thing in the morning
  
• Don't sleep on your stomach
  
• Don't sleep with too many pillows
  
• Avoid "shoppers tilt" - carrying heavy items on one shoulder for long periods of time

What Can Cause Neck Pain?

• Poor posture
  
• Improper sleeping position
  
• Improper lifting technique
  
• Whiplash (usually from some sort of trauma)
  
• Physical disorders such as TMJ (temporomandibular joint disorder)

Is it Only a Pain in the Neck?

Pain in the cervical region can cause arm pain as well as a "pain in the neck." Why? In the case of arms, it's because the nerves that branch out from the neck go all the way down into the arms and into the hands. Sometimes it's difficult to tell whether the pain is actually originating in the neck, arms or both! Sometimes the symptoms can be confused with Carpal Tunnel Syndrome because they can involve a numbness and tingling in the arms, cold, "pins and needles" feeling and aching.

What to do when Your Neck is Hurting

You can apply ice or heat. Many physical therapists prefer ice because of it's effectiveness in reducing pain and swelling. Heat can provide some relief, but should be used with caution because it can sometimes make inflammation worse.

Apply ice or heat for only 15-20 minutes at a time and give yourself a 40 minute rest between applications. If you are using both heat and ice, be sure to alternate the two.

As with any injury or pain, if it persists or is strong, consult your physical therapist or physician immediately.