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Pain in neck and shoulder
I'm suffering from continuous pain from few days in my neck and left shoulder.Not able to move my neck easily.only if having some pain relief or spray on that part for few hours I feel fine and again after that pain starts.
Hot fomentation x twice daily.
Neck Exercises.
Neck Stretching.
Postural Correction.
Shoulder Shrugs .
Core Strengthening Exercises.
Take frequent Breaks at work
Use cervical pillow.
Use Back Support.
Self Massage the back of neck.
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Your cervical muscles have become stiff, painful and spasmodic due to overuse of neck muscles generally occurs in case of students or work on computers or long travelling or any kind of neck forward bending.
Next Steps
Go to a physiotherapist and take the treatment. Ultrasonic therapy helps in healing of muscle stretched or inflamed,heat therapy increases blood circulation and TENS helps in relieving pain,Exercises will increase the muscle strength.Do it for at least 2-3 weeks.You will get the relief for sure.
Health Tips
at home..hot water fomentation+application of pain killer gel..avoid forward bending, weight lifting, cold exposure , manual exertion,long travelling or driving, no prolonged sitting.
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In my opinion u need to do few manipulation techniques by a physiotherapist...followed by hot pack and ultasound therapy...kindly get few blood test done like calciumvitamin d vitamin b 12...after you get your range of motion kindly concentrate on neck exs...take care and get well soon...
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hello mam.. we have to isolate the pain wer it get starts!! either from soft tissues or from neural canal from ur spine!! or might be both.. by your above information 70%chance might from soft tissues..hot packs with proper soft tissue stretching and trigger release will help out.. visit nearby physio asap.. tan q
Next Steps
proper neck strengthening exercise and rehabilitation and ergonomics on work
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Neck Strengthening is important . Before starting exercises, focus is to relieve pain through few physiotherapy modalities.
Postural education is also important as per your personal lifestyle and professional commitments.
Next Steps
You can visit me or some physiotherapist for initial few days guidance and further can do at your own.
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