Wednesday, August 17, 2022

How To Get Rid Of Lower Neck Pain

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Best Massages To Get Rid Off Back Pain

How To Get Rid Of Lower Neck Pain & Shoulder Pain? Dr. Berg
Causes and Reasons for Back pain

About 80 percent of the people in the world have lower back pain. And it has become one of the major health problems worldwide. People generally have many reasons for getting back pain. Some may experience lower back pain due to different causes. The reasons may be chronic or temporary. One may spend a lot of time driving either a bus or car or seated on an office chair or doing some heavy weight lifting work using their back. These reasons may cause lower back pain. It also includes some of the other factors like weight gain, depression, aging, pregnancy, and many more. If normal stretching doesnt work out, then you have to take an alternative way to get rid of the back pain. In recent years, people are looking for Massage therapy as the best alternative to alleviate their back pain. Experience the best Massage at Le Bliss Spa, Full Body Massage Spa in Chennai.

Best Types of Massages for Back Pain

To treat chronic pain, Massages are one of the best options. There are some special types of massage therapy to cure back pain are Swedish massage, deep tissue massage, reflexology, Trigger Point therapy. Massage may include various types of techniques like kneading, rolling, friction, hacking, etc. All these methods and treatments vary according to the patients condition. Le Bliss Spa, Massage Spa in Velachery offers various Massage therapies to their clients.

Swedish Massage
Deep Tissue Massage

Means Of Getting Rid Of Neck Pain Or Sore Neck Remedies Include:

  • Change the Way You Sleep

Your neck needs support during the night. NEVER sleep on your stomach, this only makes symptoms worse as it causes excessive strain on the neck muscles and joints. Ensure to sleep on your back or side. While asleep on your back, you might need to make use of two pillows. Layered in such a way that the bottom pillow supports your shoulders while the upper pillow is overlapped and supporting your neck. Same goes for sleeping on your side, ensure to have a pillow thick enough to pass for use two or just make use of two. Ensure the pillow is tucked all the way to the shoulders supporting the neck.

  • Improve Your Posture

Be careful and intentional as to how you hold your posture throughout the day. Working on a computer or spending prolonged time on a phone with a forward head posture can put up to 40lbs of stress on your neck over hours. Instead, try bringing the screen closer up in front of your face rather than look down. Also, while working on a computer, ensure the monitor is high enough so that the top 1/3rd of the screen is on your eye level. While sitting, try making use of a small rolled-up towel in the small of your back to sit tall. Avoid slouching on couches or in a chair instead be comfortably tall when sitting.

  • Improve your Shoulder and Neck Motion
  • Shoulder retractions
  • Chin tucks
Daniel JN

Some Causes Of A Stiff Neck

A stiff neck can be a result of minor muscle strain or an underlying disorder. Here are some of the common culprits behind this discomforting condition:

  • Looking down for a long period while reading, writing, or using your phone
  • Excessive or vigorous movement of the neck
  • Sleeping in the wrong position, which exerts too much pressure on the neck
  • Clenching the jaw
  • High stress levels
  • Medical conditions such as osteoarthritis and spinal disorders
  • Trauma to the neck or back due to injuries, a hunched posture, or picking heavy weights
  • Sudden movement of the head due to whiplash, which can pull your neck muscles and also can give rise to other serious symptoms
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    Stress Poor Sleep And Physical Ailments Over Time Can Lead To A Pain In The Neck

    Everyday life isn’t kind to the neck. You may be all too familiar with that crick you get when you cradle the phone between your shoulder and ear, or the strain you feel after working at your computer.

    Neck pain rarely starts overnight. It usually evolves over time. And it may be spurred by arthritis or degenerative disc disease, and accentuated by poor posture, declining muscle strength, stress, and even a lack of sleep, said Dr. Zacharia Isaac, medical director of the Comprehensive Spine Care Center at Harvard-affiliated Brigham and Women’s Hospital and director of interventional physical medicine and rehabilitation at Harvard Medical School.

    The following six tips can help you find neck pain relief:

  • Don’t stay in one position for too long. It’s hard to reverse bad , Dr. Isaac says, but if you get up and move around often enough, you’ll avoid getting your neck stuck in an unhealthy position.
  • Make some ergonomic adjustments. Position your computer monitor at eye level so you can see it easily. Use the hands-free function on your phone or wear a headset. Prop your tablet on a pillow so that it sits at a 45° angle, instead of lying flat on your lap.
  • If you wear glasses, keep your prescription up to date. “When your eyewear prescription is not up to date, you tend to lean your head back to see better,” Dr. Isaac says.
  • Don’t use too many pillows. with several pillows under your head can stifle your neck’s range of motion.
  • Apply A Warm Or Cold Compress

    How To Get Rid Of Neck Pain

    Applying a cold compress to the affected area can numb the pain temporarily by desensitizing the underlying nerves. Heat application through a heating pad, warm bath, or hot water bottle can stimulate blood circulation in the area and loosen the tight muscles.

    You may use each of these therapies for 15 minutes every hour, alternating between cold and warm compresses for best results.

    Thermotherapy and cryotherapy can help alleviate acute lower back pain, but mostly when used as an adjunct to standard medical treatment.

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    How To Relieve Neck Pain

    You never realize how much you use your neck until it starts to hurt or becomes so stiff you can barely turn your head. Everyone has the same question, How do I get rid of neck pain?

    While a diagnosis is important, there are some things you can do to get rid of neck pain.

    Lets talk about the 9 little secrets about how to get rid of neck pain so you can get your life back!

    Discover The Best Back Massager For Pain Relief In 2022

    Research shows that back massagers stimulate circulation, relax stiff muscles and help to improve your posture.

    So its no wonder youre shopping for one!

    The market is bursting with different styles of massagers, each with their own unique set of features.

    Thats why weve created a handy buying guide later in this article to help you understand the benefits of each feature for your back pain.

    Also Check: Is Aleve Good For Back Pain

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    Muscles In The Lower Back

    The lower back consists of five spinal vertebrae, which are cushioned by intervertebral discs. The ligaments maintain the vertebrae in place, while tendons attach muscles to bones.

    There are two major muscles that work together to stabilize and support the spine and hips. They are the quadratus lumborum muscle in the lower back and the gluteus medius in the buttocks. When these muscles are strained, they feel stiff, tired, and painful.

    Though disease, like spinal disc degeneration, can cause low pain, the most common reasons for muscle strain include sitting with poor posture for hours at a time, lifting heavy items improperly, and not maintaining strong back muscles through regular exercise. Stress can also cause tense or tight muscles, which are more prone to injury.

    Low back pain can interfere with even simple activities, like bending forward to tie shoes or working at a computer.

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    Techniques For Lower Back Pain Massages

    Get Rid of Painful Stiff Neck with 1 Exercise

    Massage uses a combination of techniques. Which technique your therapist will use depends on the goals of your massage therapy.

    Some of the best massage techniques for lower back pain include:

    • Effleurage: These are long sweeping strokes from the top of a muscle to the bottom, usually at the beginning or the end of a massage .
    • Petrissage: Rolling and kneading the muscles, like kneading bread dough. Pressure can vary according to the clients sensitivity. The massage therapist may focus attention on a crunchy or tense area. Theyll start first with light petrissage and increase the pressure to help the muscle release.
    • Tapotement: Light and rhythmic tapping or drumming. This technique can vary in pressure and speed and can be either relaxing or energizing.
    • Friction: Deep pressure is applied to a particular muscle to encourage it to release.
    • Vibration: Shaking or moving specific parts of the body encourages tight muscles to release.

    These techniques can be used in the same session, or your therapist may choose to focus on just one or two.

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    What Can Cause Lower Back Pain

    Most acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components of the back fit together and move. Some examples of mechanical causes of low back pain include:


    • Skeletal irregularities such as scoliosis , lordosis , kyphosis , and other congenital anomalies of the spine.
    • Spina bifida which involves the incomplete development of the spinal cord and/or its protective covering and can cause problems involving malformation of vertebrae and abnormal sensations and even paralysis.


    • Sprains , strains , and spasms
    • Traumatic Injury such as from playing sports, car accidents, or a fall that can injure tendons, ligaments, or muscle causing the pain, as well as compress the spine and cause discs to rupture or herniate.

    Degenerative problems

    • Intervertebral disc degeneration which occurs when the usually rubbery discs wear down as a normal process of aging and lose their cushioning ability.
    • Spondylosis the general degeneration of the spine associated with normal wear and tear that occurs in the joints, discs, and bones of the spine as people get older.
    • Arthritis or other inflammatory disease in the spine, including osteoarthritis and rheumatoid arthritis as well as spondylitis, an inflammation of the vertebrae.

    Nerve and spinal cord problems

    Non-spine sources

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    When To See A Doctor About Neck Stiffness

    Usually, a stiff neck doesn’t require a trip to the doctor.

    “Most neck stiffness resolves by itself,” Gordon says.

    However, you should see a doctor if:

    • Your pain or stiffness doesn’t resolve within two weeks.
    • You were in a car accident or other accident, including falling down. It’s best to get checked out to rule out any serious injury, says Shah.
    • You experience shooting or electric pain, which might indicate a pinched nerve.
    • You experience pain or numbness that radiates down the arm or into the hand.

    Quick tip: If you experience a stiff neck with a fever, confusion, incontinence or changes to your gait, seek emergency medical attention, Gordon says.

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    Key Points About Back And Neck Pain

    • Back and neck problems range from minor aches to severe, disabling pain.
    • Often, the reason for your pain can’t be found.
    • See a healthcare provider if you have numbness or tingling, severe pain that does not improve with medicine and rest, trouble urinating, weakness, pain, or numbness in your legs, fever, unintentional weight loss, or pain after a fall.
    • Often, back and neck pain will improve over time. See your healthcare provider if your pain is not decreasing.
    • Use prevention strategies to keep yourself healthy and injury-free.
    • For severe, disabling, or chronic back pain, consider an individualized rehabilitation program.

    How To Get Rid Of Stiff Neck In Less Than 90 Seconds

    Natural remedies that can help you get rid of neck pain

    Living with Neck Pain in Santa Maria is terrible! We know, because we see hundreds of patients here on the central coast every month with just this issue!

    Working on computers and staring down at our smartphones for hours each day has left over 20% of us experiencing neck pain over the past few months. A stiff neck is usually the result of postural issues that have tired the neck muscles over time. Weakened, or unbalanced, muscle strength can place additional stress on your spinal joints and lead to changes in how you move, extra pressure on your discs, and pain.

    Why it Matters:

    If you are looking down at your digital devices all day every day, the stress can add up and result in your neck not moving correctly. At this point, it’s only a matter of time before you wake up with a stiff neck or turn your head during the day and are greeted by an intense muscle discomfort or pain.

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    Nerve Root Block Technique

    The nerve root blocks were performed in an X-ray suite by a specially trained neuroradiologist. The technique used was basically similar to the lateral approach described by Kikuchi but performed with the use of fluoroscopy . A 0.7 mm needle, 40 or 75 mm long, was used. No local anaesthetics were given on the skin. The needle position was confirmed in all patients with the use of contrast media. Then 1/2 ml of Mepivacaine 10 mg/ml was injected for blocking the nerve . The effect from the nerve root block is estimated not to last more than 2 h.

    a Shows needle in position, and b distribution of contrast enhanced injection of local anaesthetics along the nerve root

    Got Back Pain Types Of Massages That Can Help

    Back pain can arise for a number of reasons heavy lifting, bad posture, sitting down too much, etc. For some, it may be temporary, while many others are living with chronic back pain. If youre looking for an alternative to pain medication, then massage could be the solution. Here are some of the best types of massage to try for your back pain.

    The best massage for lower back pain

    Lower back pain is probably the most common type of back pain that the average person suffers. It can have a number of different causes, some activity and posture-related and others indicating more serious problems. While the typical Swedish and deep tissue massages are good for relief from back pain, a particularly effective technique for lower back pain is Shiatsu massage.

    Shiatsu massage applies pressure to different parts of the body in a rhythmic sequence. It is extremely soothing and relaxing, providing you with long-lasting effects. It focuses on the bodys meridians to promote the flow of healing energy throughout the body. Studies have found shiatsu massage to be extremely effective at treating lower back pain.

    The best massage for upper back pain

    Alternatively, deep tissue massage can be another effective upper back treatment, as can acupuncture and acupressure.

    What else you can do

    If you suffer from back pain, then why not try a massage from Moonstone Massage in Winston Salem, NC. Get in touch to inquire or book a massage.

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    Stretches That Will Relieve Neck Pain And Tension

    Stiff neck? The area above your shoulders is one that commonly holds tension, especially if you’re sitting at a desk all day or constantly staring down at your phone screen.

    According to research, neck pain may feel like a “kink,” stiffness or severe pain. This pain may spread to the shoulders, upper back or arms, or it may trigger headaches and cause numbness, tingling or weakness in your arms.

    In general, neck pain refers to pain anywhere from the area at the base of the skull into the shoulders. And technology is one of the major culprits. As a culture we put our necks through hell with our reliance on technology, which creates forward head carriage, and results in neck muscles that go into spasm and refer pain into our heads, temples, and even behind our eyes, says Brad Butler, chiropractor and author of The Blueprint for Back Pain Relief: The Essential Guide to Nonsurgical Solutions.

    “The most common causes of neck pain are either postural or positional. The modern-day life style of sitting at a desk looking over a computer for multiple hours unfortunately leads to a forward head position where the skull moves forward of its placement on the first cervical vertebra,” says Lara Heimann, physical therapist and creator of LYT Style Yoga. “Every millimeter that the skull is off-center places a strain on the posterior neck muscles. These muscles on the back of the neck have a chronic stress and load on them that creates tension and pain.

    Neck Pain Diagnosis From Your Pt

    How to Get Rid of a Pain in the Neck

    If you find that your neck pain is lasting longer than a couple of days, it may be time to see your physical therapist for an evaluation.

    The first questions they ask should be,

    How do you feel going to bed? And, How do you feel waking up?

    If you feel just fine when you go to bed but wake up with a sore neck, its likely caused by sleeping.

    But if you are sore in the evening and sore in the morning, your neck pain may be caused by something else, such as:

    • Muscle strain
    • Cervical degenerative disc disease

    Thats why its important to get a correct diagnosis.

    When you come in for your first visit at PRO~PT, your physical therapist will take your complete medical history, and listen as you describe your pain.

    They will check your range of motion, and gently touch around the problem area to check for:

    • Tenderness
  • Neck Traction Performed either manually or through mechanical decompression, neck traction is a great tool for:
  • Relieving pain
  • Facilitating relaxation of your neck and spine
  • Soft Tissue Mobilization Through targeted massage, your physical therapist can help with:
  • Muscle relaxation
  • Swelling
  • Pain relief
  • Ultrasound Ultrasound utilizes high-frequency sound waves that cause the vibration of the water molecules deep within your neck tissues. The stream of sound waves is a proven tool for accelerating the healing process.
  • Your physical therapist will also be able to send you home with specific and personalized stretches and exercises.

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