It can be due to bad sitting habits and sitting in slouched posture and bad sleeping posture can be one of reasons.
It generally occurs if you sit for a long time, work on computer, do table work, study for long or travel for a long time.
Go to a physiotherapist.. Ultrasonic therapy +IFT +Heating therapy +some strengthening +stretching exercises will be helpful.
At home.. Rest+hot water fomentation +pain killer gel +no long sitting +no forward bending of neck+no cold exposure +no manual exertions +no long travelling +sit tall.
It may be due to neck muscle spasm, muscle weakness or bad posture. Hot water formentation will help to reduce pain. Consult physiotherapist for treatment to relieve pain. Learn neck muscle strengthening exercises and practice it regularly. Maintain proper neck posture during work. Take frequently breaks during work to avoid strain.
Please refer to my blog on
- I'm just 30! Why does my neck hurt?
Improve office ergonomics
Read about text neck syndrome
Do a course of calcium and vit D
Go for a walk twice a day
Do a small course of pain killers and a gel application ( oxalgin nano gel) and hot compress when it hurts
Learn isometric neck strengthening exercises from a physiotherapist
You may be having some muscular spasm, cartilage or tendon issues in the neck. It's better to take professional help and get your neck movements checked by Physiotherapist. She can guide you the proper management if needed refer to other specialists depending on the investigation s.
Pl don't ignore it can become chronic
It is likely that the neck pain is due to bad posture,so you should try to correct your posture when you stand up, walk, sit down and lie down. You should apply heat over the area and apply a topical painkiller and massage the area. Exercises which could help with the neck pain are:
- Neck Tilt: From the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 seconds. Return to the starting position and repeat. Do this five times.
- Side to Side Neck Tilt: From the same starting position, tilt you neck toward one shoulder leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side.
- Neck Turn : Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side.
- Neck Stretch : Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each.
- Rotations: Stand or sit with your back and your head squarely over your shoulders. Then, turn your head as far you can comfortably to one side. Hold it for up to 30 seconds. Then turn your head to the other side, and hold it for up to 30 seconds.
- Shoulder Circles: Standing, raise your shoulders straight up and move them in a circle one way. Lower your shoulder and repeat in the other direction.
- Resistance Exercises: Standing or sitting, put your left hand on the side of your head above your ear. Gently press your head against your hand while holding your head straight. Do the same thing with your right hand.
- Head Lifts: Lying on the floor with your knees bent and your feet flat on the floor, lift and lower your head. Make sure you donât raise your shoulders as you do this. You can also do these lying on your side and on your stomach.
You should keep doing the moves for 6-8 weeks, even if you stop hurting. This will help keep your neck pain from coming back. If any of these exercises cause severe pain or weakness in your hands or arms, stop right away and get evaluated at the nearest ER.
Follow the steps as advised
If condition persists or worsens visit the ER at the earliest
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