Neck pain is a very common condition that happens to anyone, especially adults who work on computers. Common causes are prolonged sitting or repetitive neck movements such as bending the neck. Neck pain can last from a few hours to a few weeks, depending on the condition. Additionally, the illness might result in other issues such as spinal stenosis and nerve entrapment.
What is Neck Pain
To understand what neck pain is, we should dive into the basic structure of the neck first.
The structure of the neck consists of 7 cervical vertebrae, neck muscles and ligaments, blood vessels, the spinal cord, and nerves. Between each vertebrae lies the spinal disc, a soft jelly-like tissue with the function of shock absorption. The neck also functions as a base for the skull. Despite the ability of multidirectional movements, the neck is easily prone to injury due to its structures, resulting in neckache.
Pain in the neck is common. There is a high prevalence among working adults and the aged. Adults who work on computers are likely to have neck pain more than those who do not. Repetitive movements, such as bending the neck to read documents or lifting the neck up to stare at computer screens, are the major causes contributing to neck pain. Prolonged activities can also aggravate the symptoms.
Neck pain can be acute or chronic, depending on the severity of the injury. Neckache usually improves itself with rest and medication. Nevertheless, in some cases, pain in the neck together with other symptoms can indicate other serious conditions: cervical osteoporosis or radiculopathy.
Symptoms of Neck Pain
The common symptoms of neck pain are listed as below:
- A persistent pain in the neck.
- Headache.
- Decreased ability to move the head.
- Muscle tightness and spasms.
- Pain that worsens with prolonged positions: driving a car or working at a computer.
- A burning pain radiates into the arms.
How Can Neck Pain be Diagnosed
Neck pain should be diagnosed by healthcare professionals. The doctor starts with history-taking and physical examinations. In some cases, additional examinations such as MRI or CT scans might be needed to confirm hypotheses. It is usually the case of spinal disorders and severe cases with neck pain, such as a case with HNP. The benefits of these examinations are precision and convenience. The high-resolution images produced by these technologies help doctors determine the root cause and plan the most suitable treatment for each patient.
How to Relieve Neck Pain
Neck pain can be annoying and disturb daily life, but it can be self-treated. Here are some suggestions to relieve neck pain on your own.
- Hot or cold compression. Hot compression is indicated for muscle tightness or spasms from overuse. Cold compression is for the case of bruises or traumatic injury within the first 72 hours. The compression lasts 15-20 minutes.
- Medications. Painkillers such as ibuprofen or paracetamol help relieve pain. However, if the condition does not improve within 5-7 days after taking the medications, it is recommended to seek professional help.
Neck Pain Treatment
Medical treatments for neck pain vary, depending on the causes and each individual’s condition. Here are some standard medical treatments for neck pain:
- Medicine. NSAIDs are usually used to relieve pain and inflammation. Muscle relaxants also help in the case of muscle tightness or spasms.
- Steroid injections. The injection takes place at the nerve roots to help relieve the pain.
- Physical therapy. Manual techniques such as muscle releasing technique and passive stretching is helpful. Strengthening exercise for the neck is recommended after the pain has subsided.
- TENS (Transcutaneous Electrical Nerve Stimulation). TENs is a form of electrical stimulation focusing on reducing the pain signals, resulting in pain relief.
- Traction. Cervical traction or neck traction can help release some tension in the neck.
- Surgery. In some severe cases with bone malalignment or nerve root irritation, surgery might be considered.
What Causes Neck Pain
The common causes of neck pain are as follows:
- Accident. Neck injury is one of the most common causes of neck pain. The muscles, ligaments, or tendons get injured. The movements are limited due to pain. There might be fractures or dislocations of the cervical spine in some cases.
- Incorrect postures. Bad posture is a prerequisite for neck pain. Sitting with a slumped posture while working at a computer is one of the most common bad postures. Long-term tasks that include bending the neck to one side or driving a car might exacerbate neck pain.
- Bone conditions. Osteoporosis makes bones fragile and unstable, hence the muscles strain easily. Arthritis, on the other hand, causes inflammation and pain in the neck.
- Psychological factors such as stress. Stress makes muscles tense and spasm easily, resulting in neck pain.
- Other causes: congenital disorders such as congenital fusion of cervical vertebrae (CFCV) and etc.
How to Prevent Neck Pain
Because the best way to stay away from pain is prevention, here are some suggestions of how to prevent neck pain.
- Maintain good posture. Maintaining good posture wherever and whenever you do your activities helps prevent neck pain. Some examples are sitting with your back straight and not bending the neck too much while reading a book or working with documents.
- Avoid tucking the phone between the neck and the shoulder. It causes neck muscles to contract which can lead to neck pain.
- Take frequent breaks. Neck pain is usually the result of prolonged activities. Small breaks between working periods help relieve some tension in the muscles.
- Sleep in a good position. Sleep with your neck aligned with your body is recommended.
- Ergonomics adjustments. Adjusting your working station can help promote your work efficiency and reduce risks of neck pain.
- Quit smoking. Smoking increases risks of neck pain.
Neck Pain Exercise
Exercise can help relieve neck pain. Here are some recommended exercises to treat the symptoms:
Exercise for Increasing Flexibility
Stiff neck muscles are one of the most common causes of neck pain. Stretching the muscles and increasing flexibility help improve the symptoms. Here are examples of basic flexibility exercises for neck pain.
- Stretching your neck to the side. Bend the neck to the left side and use your left hand to hold it there. Feel the stretch and maintain the position for 10 seconds before gradually returning to the starting position. Repeat 5–10 times and switch sides.
- Hold your hands together behind your back and pull down. Tilting the head to the left side until you feel the stretch. Hold it there for 10 seconds and repeat 5-10 times, then switch to the other side.
- Hold your left arm with your right hand and pull it close to your chest. Then turn your head to the left side and feel the stretch. Keep the position for 10 seconds. Repeat 5-10 times, then switch sides.
Exercise for Increasing Strength
Neck muscles are in need of strength and endurance to maintain good posture and function properly. Healthy muscles help prevent neck pain in the long term. Each exercise below is to be performed for 10 seconds with 10 repetitions. Do it 2-3 times a day.
- Keep the neck straight. Place your index and middle finger on your forehead and apply some pressure towards the back. Resist the force by contracting your neck muscles.
- Place your hand behind your head and apply pressure towards the front. Contract neck muscles to prevent the movement while keeping the neck in a neutral position.
- Place your index and middle fingers at your temple and apply some pressure towards the side. Resist the force and keep the neck in a straight position. This exercise has to be performed on both the left and right side in equivalence.
Neck Pain Conclusion
Neck pain is a normal occurrence, especially in working adults. The common symptoms are persistent pain in the neck and, sometimes, headaches and pain radiating into the arms. Neck pain is curable and preventable. In some severe cases, it is recommended to seek professional help. Lifestyle adjustments and regular exercise are helpful in terms of long-term prevention.