How Can I Relieve My Neck Pain?| என் கழுத்து வலியை நான் எப்படி நீக்குவது?

Hello! Today, I will be sharing some basic information about neck pain. After back pain, the most common reason why patients go to a spine surgeon is neck pain. Especially now, we can see a lot of young people suffering from neck pain. Majority of this neck pain is mechanical neck pain, that is bad posture related neck pain. But in the Xray or the MRI a significant pathology is not seen. This neck pain especially can be seen in those in a seat job, those who use the cell phone a lot and commonly in IT professionals.

Why does one get this neck pain? What can be done to prevent this? If a person gets neck pain, what is the treatment? That is what I am going to talk about.

Our neck should ideally be in a neutral position, in between both the shoulders, centred between your two shoulders. The neck muscles in the front and the neck muscles in the back, only if it is well balanced the neck can be in a neutral position.

When it is in neutral position, the weight bearing axis will be correct. So the neck can function best. For those whose profession involves a lot of sitting, without their knowledge they will be in a stooping posture. So the front of the neck muscles will be more toned up and the neck muscles at the back will be stretched.

So what happens is the muscles at the back of your neck have to work extra. So as your neck portion stoops forward the muscles at the back have to put more effort. When there is a 15 degree forward bend an extra load of 27 pounds is exerted on the muscles at the back of the neck. If the bend is 30 degrees an extra 40 pounds load is exerted on the muscle. So every 15 degrees the load increases. This is what causes posture related neck pain.

When you are in this posture for a few days for some time, the person/patients do not have much impact. If this continues for a longer duration at a certain stage the muscle will start giving up. Then there will be micro tears in the muscle that will heal. At that point in time, the person will complain of neck pain. Then only, neck pain, pain in the shoulder blades, shoulder pain, or sometimes radiating pain in the hand patients come to us with such symptoms.

What we do at that stage is we suggest some simple exercises, physiotherapy, and some people might need traction to realign the muscles. So the idea of this video is what can we do before facing such issues, so that we can prevent this neck pain.

First thing, like I told you, the neck should be maintained in a neutral position. Aggravating factors, those who use cell phones extensively it is better if they can get over that addiction. Here are a few tips for people whose profession demands it.

If the first sentence on your laptop or desktop is on your eye level, you will not stoop forward. According to that you will have to increase the height of your laptop or desktop.
Secondly, your back should be in complete contact with the chair you are seated on. By doing these two, unnecessary stooping forward can be avoided. Apart from this every 20 minutes to 30 minutes a small break is needed. When we talk about taking a break it does not mean a 10 minutes or 15 minutes break. If you can stand for 10 to 15 seconds, that will be more than enough. In that short period, your neck and back will get relief. When you take the 10 to 15 seconds break, you can do simple exercises.

I will explain one of those exercises which is very important. Interlock your fingers and place it behind your head, push your head backward. You should use your hands to resist it. This is called a ‘neck isometric extensor’. If you do this exercise as soon as you wake up, before starting your day it will be better. So if you use these simple tips, mechanical neck pain, that is, bad posture related neck pain can be easily prevented.

Chapters
00:30 Bad posture related neck pain
00:51 Importance of neutral position
01:59 Load bearing muscles
02:44 Preventing neck pain
03:24 Viewing angles
03:43 Taking short breaks
04:16 Neck isometric extensor



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