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Sprain in Neck- Hot or cold pack?
Due to bad sleeping posture, woke up having severe pain in neck and back till shoulder.Not able to turn my neck.I am confused to use a hot water bag or cold gel pack on it.Habe a little swelling too. Can u suggest?
Answers (18)
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Yes start physiotherapy treatment.
Apply ice pack and posture corrections must avoid computer work and excess use of phone
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Possible positional fault, Self manipulation techniques can help you give instant relief from pain and movement restrictions.
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Take a video consultation with a manual physiotherapist.
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Ice pack can be preferred but not over your neck, just in upper back alone. We can try a video consultation if you want.
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Pls use cold packs for 15-20 minutes thrice in a day and take rest for 3 days.Consult a physiotherapist online for exercises .
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Mild cold pack application with gentle stretching exercises for neck ñ shoulder movements will be very helpful.
Can be demonstrated over video consultation.
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no heat to be applied on swollen area
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If there's swelling then switch between hot and cold pack. 15 -15 mins each. Just in case of pain use hot water bag every 3 hours.
Next Steps
You should see a physiotherapist in person even if the pain got better with the remedies
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Don't try to forcefully do the movements.
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Need to take Ice pack first and apply volini cream
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consult me for further treatment u need some stretching exercises
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take soft pillow
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Aply ice pack. And rest.
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Consult with me online for ur diagnosis and exercise plan. https://www.practo.com/delhi/therapist/aditya-29-physiotherapist-1/
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First of all use the soft pillow in proper position, while straight sleeping use thin pillow & while side lying position use thick pillow sothat ur neck should be in normal position.
Use hot pack in night & cold pack in day time, also can apply any anti inflammatory emulgel after that twice a day.
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After 2-3 days u ll get proper relief, if not consult ur Physiotherapist for further clinical treatment.
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You can use both as contrast therapy 5 minutes hot ( starting with hot) and 5 minutes cold repeat for 4 minutes times.That is take it for 20 minutes.
Repeat 2-3 times in a day.
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You can actually use both. Try to apply moist heat so that it will relax your stiff muscles. And after the moist heat you can keep ice pack to the area which seems to be swollen.
Next Steps
Try to do this 3 to 4 times a day. If there is any Pain relief cream at home then apply it 3 times a day around the pain area.
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Try to avoid activities which cause stress to the neck muscles.
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Your neck pain could be due to neck muscles strain.
You should give hot water fomentation for 15-20 min twice a day for three days.
You can use Volini gel or spray to the site provided you are not allergic.
You should do neck stretching and mobilization exercises with proper guidance.
Next Steps
Avoid lying on your stomach, instead you can lie on your back or sides.
Avoid using high pillow.
Avoid using gadgets in prolonged flexion.
Health Tips
If the pain persists or aggrevates you need to consult a Physician or Physiotherapist or Orthopaedist for further evaluation and treatment.
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Neck Advice
Self Massage the back of neck.
https://www.youtube.com/watch?v=eA9hCrSc7iY
Chiropractic adjustment will help.
Take frequent Breaks at work.
Core Strengthening Exercises.
Use cervical pillow.
Use Back Support.
Hot Pack.
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Hi,
Heat pack - simple exercise- ointment/oil
Follow this two times a day .
Moist heat is quite beneficial.
Next Steps
if pain increases consult
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improve posture and take rest
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Hello this is dr meraj ,Both are effective but ice is better in summertimes . Do icing I& Neck ROM excercises with streches (affected areas) & after 2 Day’s do isometric excercises
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If swelling u can feel use ice pack otherwise go for hot pack.
Next Steps
Take rest keep pillow medium height and try to go to some physio clinic and take ift treatment that would be better.
Health Tips
Ice or heat thrice a day 10-15 min per session don’t do too much head movement keep it supported do not see down or stressfull activity for neck.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
15 yrs exp
Mumbai
Try to apply ice pack it will give you better results. apply for 10min not more than that.aftet applying try to slowly start doing neck isometric exercises ,trapezius stretch.you will get on you tube.try to do it slowly.after doing exercises completely then again finish with applying ice pack.
Next Steps
avoid massages
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for better results use practo physiotherapists consultation.
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Mr. Nitin Kumar Arora (PT)
Physiotherapist
8 yrs exp
Delhi
You can start with ice pack for 7.5 minutes twice a day. Use the ice pack with a wet towel covered on it to get maximal benefits. Furthermore, you need to start with some basic relaxation exercises and stretches for your neck to prevent the recurrence of this disease. You can see the exercise in this video-
https://youtu.be/row5tfjbqbg
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You can contact us online on the Practo app to get a customized tailor made exercise routine for your condition.
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Mr. Murtuza Sabuwala (PT)
Physiotherapist
9 yrs exp
Kolkata
It's better to use hot pack around your neck , due to bad sleeping posture your neck muscles would be under spasm. So the best way to get relieve from pain is hot pack and try to do some stretching exercises for neck muscles.
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