Help, I have pain in my neck
Pain in your neck can be quite disruptive to daily life. Whether it is due to incorrect posture, stress, or sudden movement, neck pain is always annoying but also painful and hindering. Fortunately, you can do a lot yourself to alleviate symptoms and prevent recurrence. Read below what neck pain is, how it occurs, and how you can deal with it effectively.
Neck pain and neck pain in brief:
- What is it? Neck pain often results from overuse of muscles, incorrect posture or stress. They can range from mild pain and stiffness to radiation to arms and shoulders.
- Symptoms: Pain, stiffness, headache, tingling, and a heavy feeling in the head.
- Causes: Wrong posture, stress, overuse, or an injury. Sometimes wear and tear of the cervical vertebrae or a neck hernia plays a role.
- Self-care: Keep moving, do stretching exercises and provide an ergonomic workstation. Heat and relaxation techniques can also help.
- Physical therapy: A physical therapist can help you with exercises, advice, and mobilization to recover faster and prevent recurrence.
What is neck pain and neck pain explained
Neck pain, also known as cervical pain, is very common. About 70% of the Dutch experience pain or stiffness in the neck at some point in their lives. This pain and complaints can occur suddenly, for example after a wrong movement, sleeping incorrectly, or gradually due to long-term strain or stress.
In most cases, neck pain is aspecific, meaning that there is no obvious medical cause that makes it quickly resolved. In a small number of people, the symptoms are chronic and persist for more than six months. In rare cases, a medical condition, such as a neck hernia, may contribute to the pain.
Symptoms
Neck pain or neck pain can manifest itself in different ways, depending on the cause and severity. Common symptoms include:
- Neck pain: Often a nagging, sharp or burning pain in or around the neck.
- Stiffness: difficulty moving the head, such as turning or bending.
- Headache: Neck pain can lead to tension headaches.
- Radiation: Pain or tingling in the arms, shoulders, or fingers.
- Feeling heavy: The head may feel heavy, especially at the end of the day.
For more severe symptoms, such as loss of strength in the arms or numbness, it is important to consult a doctor immediately.
Causes
Neck pain and neck pain can be caused by a combination of physical, mental, and lifestyle factors. Some common causes include:
- Wrong posture: Sitting or standing for long periods of time in the wrong posture, such as behind a desk or holding your phone.
- Stress: Increased muscle tension due to physical or mental pressure can lead to pain and stiffness in the neck.
- Overload: Sudden movements, lifting or intense strain can cause symptoms.
- Wear and tear: As you age, wear and tear or osteoarthritis in the cervical vertebrae can cause neck pain.
What can you do yourself at home?
Fortunately, you can do a lot yourself to reduce and prevent your neck pain:
Exercises and movement
- Stretch Exercise 1: Slowly bring your left ear to your left shoulder. Hold this position for 30 seconds and repeat on the other side.
- Stretching exercise 2: Gently bend your head forward, bring your chin to your chest and hold this position for a few seconds.
- Active movement: Rotate your shoulders in large circles and make gentle movements with your neck to loosen the muscles.
Relaxation and stress management
- Use relaxation exercises, such as deep breathing, to reduce muscle tension.
- A heat pillow or hot shower can help with stiff neck muscles.
Ergonomic workstation
- Maintain a proper sitting position, with your screen at eye level and your back straight. Change positions every hour and move frequently.
Additional tips for long-term prevention
For a permanently rested and supple neck, it is important to take preventive measures. Below are additional tips that can help you in the long run:
- Sports for posture and flexibility: Yoga and Pilates not only strengthen your neck muscles, but also improve your overall posture. Swimming, especially backstroke, is ideal for exercising the neck muscles without too much tension.
- Sleeping position and support: Use an ergonomic pillow that supports the natural curve of your neck. Try to sleep on your back or side and avoid sleeping on your stomach.
- Hydration and nutrition: Drink plenty of water to keep your muscles supple. Foods such as nuts and green leafy vegetables, rich in magnesium, help reduce muscle tension.
- For specific groups:
- If you sit a lot during work: Set up your workspace ergonomically and take regular exercise breaks.
- Athletes: Be sure to warm up properly and avoid sudden movements that can strain your neck.
- Elderly: Perform light exercises to slow wear and tear and keep the neck flexible.
What can a physical therapist do for you?
When your neck pain is prolonged or interferes with your daily activities, a physical therapist can help. At The Physio Man we offer personalized care and effective treatments.
Treatment:
- Intake and diagnosis: We identify your personal symptoms and goals.
- Treatment Plan: Customized exercises to strengthen your neck muscles and improve your posture.
- Mobilization: Techniques to make the neck flexible and reduce pain.
- Prevention: Practical tips and guidance to prevent future complaints.
Specialist approach at The Physio Man
Our therapists use innovative techniques, such as specific neck treatments and relaxation exercises, to help you quickly and effectively. With our personal attention, we tailor treatment entirely to your situation. Learn what we can do for you and more here.
Do you recognize yourself in these complaints? Make an appointment at The Physio Man today and work with us to achieve a pain-free neck and a better quality of life.
Treat your neck pain with physical therapy from The Physio Man
Are you dealing with a sore neck? If the pain persists, don’t hesitate to make an appointment at De Fysio Man in Amsterdam. Our physiotherapists are here for you. Let’s work together for a pain-free and healthier life! View all our physiotherapies here, or make an appointment right away.
Why choose The Physio Man?
- Latest treatment techniques
- We look at the body as a whole
- 80% of our patients are complaint-free within a few treatments
- No long waiting lists
- Also open in the evening
At The Physio Man, we offer a wide range of treatment options aimed at reducing symptoms and improving quality of life. For questions or an intake consultation, contact us. Email info@defysioman.nl or call 020-3542926. Prefer to come by? Visit us at Jan van Galenstraat 301 in Amsterdam.
For more information also watch the following video:
