As students get back into their studies this back to school season, they may find that the increased time spent reading and working with their computers, in addition to higher levels of stress, might cause neck pain.
Neck discomfort is a common problem with numerous possible causes. Poor posture, bending over a laptop computer, arthritis, whiplash, and muscle pressure from basic things like reading in bed or grinding your teeth can all trigger neck pain. When your neck muscles become worn out and stretched, discomfort might be the first sign.
The good news is, there are several things you can do to help. Self-therapy is just one approach, and it is typically best practiced in combination with manual therapy. Here are three types of self-therapy strategies your chiropractic doctor might prescribe for you to do at home to help eliminate your neck discomfort:
1) Stretch: There are a couple of muscles that are frequently connected with pain in the upper back and neck. Here are a couple of stretches that you can do throughout the day to help decrease your pain.
Stretch One: Sitting or standing with an unwinded posture, keep your shoulders down and bring your left ear to your left shoulder. You need to feel the stretch on the best side of your neck. Repeat the stretch on the other side and hold the stretch for 10 seconds, for a total of three repetitions per side.
You need to feel this stretch on the right side of your upper back. Repeat the stretch on the other side and hold the stretch for 10 seconds, for an overall of 3 repetitions per side.
2) Strengthen: An easy exercise you can do at house to assist with your neck pain is chin tucks. Chin tucks work on reinforcing the deep neck muscles. If you are standing, guarantee that you are standing with a neutral posture, then actively pull your chin back, as if to create a double chin.
3) Most notably ... keep moving!
If your day involves extended sitting, make sure to stand up and take walking breaks. If your task includes prolonged standing, attempt to take sitting breaks throughout the day and also make sure that you take strolling breaks.
In rare cases, neck discomfort can be a sign of something severe. Look for immediate attention and tell your chiropractic specialist if your neck pain is accompanied by extreme headache, shooting discomfort in your shoulder, or arm, numbness or loss of strength in your arms or hands, problem speaking, swallowing or walking, blurred vision or vertigo.
When should I consider chiropractic care?
If you experience neck pain, speak with a chiropractic doctor for an evaluation. Your chiropractic practitioner will recommend a course of treatment particular to you which may include spinal adjustments, joint mobilization, muscle click to visit website release strategies, muscle stimulation, restorative workouts, and lifestyle advice. Many people respond well to treatment and return to their regular activities faster than waiting it out.
For more information or to schedule contact:
MySpine Chiropractic Center of Round Rock
3000 Joe Dimaggio Blvd #26
Round Rock, TX 78665
(512) 906-2682