I used to travel 30km and sit for nearly 6 hr without support for 2 months but soon after 1 and half month I felt that something is not going good my upper side of neck i.e Head started paining and after that on shoulders.Done with medicines for 1yr but no result and right now taking physiotherapy from 15 days but frankly speaking I am not getting the good results although doctor is good and trying hard.
Need your guidance what to do next.
Thank you in advance
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Hot fomentation x twice daily.
Shoulder Shrugs .
Core Strengthening Exercises.
Take frequent Breaks at work
Use cervical pillow.
Use Back Support.
Self Massage the back of neck.
As you discussed your neck pain.
Because of sitting for long time your neck goes to spasm which is actually a protective mechanism of neck muscles to warn you to stop strain them any further, so they start giving pain.
And further on nerve gets compressed and you get radiating pain to your shoulder and arm.
Follow these simple steps
1. Hot fomentation for 8 to 10 minutes
2. Than give gentle stretch to your neck (for example if left side neck is painful )
Lying flat, put your left hand under your left hip so that it's stable
Than with your right hand encircle your head from top, your right hand touching your left ear.
With your right hand give a gentle stretch by bending your head towards right (means as if your right ear trying to touch right shoulder )
But again just give a gentle stretch for 10 to 15 seconds followed by rest.
Do this for 4 to 5 times in a go and for 2 to 3 times a day.
After stretching have a cool down session by taking ice pack for 5 to 7 minutes.
You will feel ease within 3 to 4 days.
If not please consult a good orthopaedic doctor.
Well, as you described you have full faith in your therapist, just an add on won't help.
The medicines were relieving just the symptoms of pain and spasm
Physiotherapy is just acting on alternating the causation of the pain and spasm. providing you treatment.'
TO get a complete treatment you need to eliminate the root causation. for that you need to consult an Occupational therapist / Work-space Ergonomist so that the root cause can be eliminated and you fell the result quicker. depending on your daily routine and the surroundings the customizations would be advised and the exercise taught, mainly the strengthening of Neck and back muscles. The Posture plays very important role in the type of pain you describe. Posture correction is also very important.
Continue with physio./ consult an Occupational Therapist as soon as possible.
Take adequate breaks and maintain a good posture. STAY HEALTHY
Sir, can you be more specific about your symptoms. Physiotherapy would definitely help but gradually. Get a xray done and consult an orthopedic surgeon.
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