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Neck Pain from stretching
I was stretching after getting up from sleep and somehow i injured my neck. Now i have a stiff neck since the last 3-4 days with mild to severe pain especially while getting up from sleep or while trying to look up. Please advise.
Answers (10)
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Hot fermentation and stretching exercise of neck.
Meet physiotherapists and shoulder rotation
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As the reason could be overstrech and muscle has been went into spasm. Apply Ice pack for 3- 4 times in a day. Don't put ice pack directly on skin, Keep a towel and then put it for 1-2 min.
Next Steps
Meet your nearest physiotherapist for the further evaluation.
Health Tips
Avoid doing the movement which is causing you pain.
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It seems that ur upper trapezius muscle fibre had broken for these inflamation will be there so no need for fermentation till 1week dont keep ur neck forward bending for long time and support ur neck or if pain persist after ten days go to nearby therapist
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Your upper trapezius muscle got pulled. Stretching it will give good results.
For more info. Visit naumika.com
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Apply hot pack
Avoid forward bending
Use cervical pillow
Next Steps
do strengthening exercises like:-
1 chin tuck
2 back burn
3 rotational resistance
4 shoulder blade squeze
5 shoulder shrugs (Using weights)
Health Tips
consult Physiotherapist near by you.
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This seems like a derangement in your cervical spine. You should consult a Physiotherapist ASAP. Meantime avoid looking down and any activities which aggravates your pain.
You can use a muscle relaxant spray for immediate relief of pain if you are not allergic to the content.
Thank you
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Take frequent Breaks at work.
Core Strengthening Exercises.
Use cervical pillow.
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If you are still having issue, see a Physio therapist soon, it'll definitely help . Probably due to weather or some reason, I had 4 patients last week with the same reason, all of them felt better with manual therapy.
Next Steps
Avoid testing your self if pain is better by trying to move neck
Health Tips
Heat packs do help
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Dr. Neetu Rathi (PT)
Physiotherapist
16 yrs exp
Gurgaon
U should start hot water Fomentation on ur neck. Along with it meet the Physiotherapist and continue isometric exercises for neck muscles.
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Nagendra Nagar
Physiotherapist
13 yrs exp
Delhi
You might have injured your neck muscles while stretching, apply hot pack 3-4 times a day and especially before going to bed. Take some muscle relaxant to ease up the stiffness. Avoid stretching, forward bending and lifting head, no sudden movements.
Health Tips
If pain persists for more than 10 days then go and see a doctor. In future do warmups before any stretching.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.