Written By: Annapurna Sharma
Neck pain is a common
complaint seen in nearly 10% of adults. The neck carrying an assortment of
nerves has the primary task of keeping the head balanced at all times. Weighing
around 5 – 10 lbs the head is indeed heavier for a slender neck. Freelancers, writers
and all professionals involved in continuous sitting are easy targets of pain.
Pouring over loads of research material, leafing through invaluable works of
esteemed authors, writing, rewriting and editing are deemed demands of an
author.
Working
at a desk with an upright head stiffens the neck. It might begin as an uneasy,
dull or mild pain that is usually ignored. Within weeks the nagging pain shifts
to a sharp and severe pain. A number of factors contribute collectively to
ignite neck discomfort. Some of them are –
·
Tension
of the neck muscle: Long hours of sedentary work that
involves continuous sitting in one position strains the neck muscles. An
incorrect posture especially slouching while sitting increases the tension
further. A comfortable chair with a thin cushion that supports the lower back
is the ideal choice. Those working with desktops need to adjust the monitor and
keyboard in a manner suitable to them so as not to create neck tension.
Multitasking, a viable trend especially with a phone cocooned in the warmth of the
neck while deciphering computer lingo exerts additional pressure on the
muscles. Incorrect sleeping positions are definite negative add-ons. Sleeping
on the stomach disrupts the natural curvature of the spine that initially
results in neck muscle strain and may later develop into a permanent disorder.
·
Wear
and tear: Age related wear and tear is quite common. Worn out
joints, muscle strains and nerve compressions due to poor posture or excess use
of one or more muscles results in degenerated discs that become less shock
absorbent.
·
Medical
conditions: Disorders of the bone or spine like
rheumatoid arthritis or ankylosing spondylitis damage the neck joints further.
CARE
OF THE NECK
Annoying neck pain that interferes with daily activities
can be easily brought under control. General belief is to rest the neck when it
hurts badly – a misconception though. Staying active infact speeds up the healing
process. Simple modifications in our day-to-day work do make a vast difference,
like –
·
Taking small breaks in between our busy
schedule to ease the tension on the neck.
·
Seated in a correct posture and in a
comfortable chair.
·
Adjustment of the monitor, keyboard and
other work related paraphernalia according to individual suitability.
·
Stop warming up the phone in the folds
of the neck.
·
Reduce multitasking.
·
Sleeping on the back or sideways is the
best sleeping position.
NECK
STRETCHES
Neck stretches go a long way in easing the pain.
Stiffness and tension can be released by proper blood flow to the area. While
exercising the back must be kept straight. The neck, head and shoulders must be
aligned in line with the shoulders relaxed.
These stretches take only a few minutes, can be done several times/day
and can be done at the work area seated in a chair with little disruption. The
following 5 easy to do neck stretches
alleviate neck pain considerably –
1. Neck rotation: Slowly
lower your head to the right side, and then rotate it clockwise around the
right shoulder, back, left shoulder and front in the form of a circle. Repeat
it in an anticlockwise direction. Do a few repetitions gently.
2.
Neck
tilting: Hold your neck straight till the count of 10 and
then tilt it to the right side. Hold it for 10 – 15secs and then slowly revert
to neck straight position. Hold it again till the count of 10 and then tilt it
to the left side and hold it for 10 – 15secs. Around ten reps of neck tilting
have proved beneficial.
3.
Neck
forward and backward bends: Lower the head forward till the
chin almost touches the upper part of the chest. Hold the position for 10 –
15secs and then keep the neck straight for another 5 – 10secs. Then lower the
head backwards till you face the ceiling and hold it for 10 – 15secs. Bring the
head back to normal position. Repeat another 10 – 15 times.
4.
Neck
sideward: Turn your head to the right side as you look over
your right shoulder. Hold it there for 10 – 15secs and then turn to normal
position as you look front. Next turn the head to the left side and hold it for
another 10 – 15secs and bring back to normal. 10 – 20 such repetitions must be
done.
5.
Neck
–
Head resistance: Put both your hand
behind your head and interlace the fingers. Rest the head on the interlaced fingers
as you gently push the head backwards. Simultaneously resist the head with the
fingers. Hold the position 5 – 10secs and then release. Few such resistance
reps are helpful.
Neck
pain in a majority of the cases is not a serious problem and improves with
self-care. However a thorough diagnosis to rule out a potential problem needs
to be done. Diagnostic procedures reveal a degenerated joint or disc. It is rather
difficult to find the exact cause of neck pain. Staying active and self-help
measures are necessary to alleviate pain.
Regular
practice of relaxation techniques like pranayama and meditation eases strain.
Use of neck braces/ hot water bag/ a warm shower/ a gentle massage relieves
neck tension. An ice pack can also be applied which reduces inflammation.
WHEN CAN NECK PAIN BECOME SERIOUS?
Serious neck pain is quite an uncommon phenomenon.
Nevertheless to be on guard, seek immediate medical care in the following
conditions –
·
When there is severe pain due to neck or
head injury or due to a fall.
·
The pain radiates to the shoulders, arms
and legs. Walking becomes practically difficult. Such a condition could be due
to a herniated disc or a nerve compression.
·
Pain with presence of fever and weight
loss, a sure sign of an infection.
·
Throbbing pain, an indication of a heart
problem.
·
Pain accompanied with headache,
indicates a stroke.
A
severe neck pain need not necessarily be due to an underlying serious
condition. As I write these few words my neck aches. It always does when I do
serious thoughtful work. I agree taking a break from a serious session of
reading slouching in the comforts of a cushioned sofa is quite impossible. Sometimes
the neck freezes due to cold weather. A little warmth and proper blood
circulation through any of the above stretches or techniques makes it normal.
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