Almost everyone suffers from neck pain now and then.  The pain may spread to the upper back and shoulders.  It may even cause headache.  It is usually caused by tension or spasm in the neck muscles or a slight inflammation of the tendons or ligaments in the neck.

Neck pain may have a variety of causes.  It may be simply a matter of repeatedly holding you neck in an awkward position, such as when cradling a phone, sleeping on your stomach, with your neck twisted sideways, or sitting for long hours hunched over a computer.

More severe neck pain may be caused by a blow to the neck, or by a sudden jerking of the neck as in whiplash.  Degenerative diseases such as arthritis can cause neck pain.  If the disks in the neck are damaged, and a nerve is pinched, it can cause not only pain, but numbness, weakness, or tinging in the arm or hand.  Such symptoms need medical attention.  A severely stiff neck along with headache and fever may be a symptom of meningitis, which also needs prompt medical attention.

If your neck pain gets worse as the day goes on, consider what you have done during the day.  The cause may be your posture. Try the following.

1. If you use the phone a great deal, consider a speakerphone or a headset

2.  Try to avoid sitting for long periods of time.

3. Change positions often.

4. Make sure that your back is always well supported.

5. Get up and take a brief walk.

6. Adjust the position of your computer monitor so it is at eye level.

7. Get a copy holder so that you are not constantly looking down to read

If you are experiencing neck pain in the morning, try the following.

1.  Avoid sleeping on your stomach.

2.  Find a pillow that supports you neck, whether you sleep on your back or your side.  Experiment first by using a rolled up towel to gauge ideal height.

It you are in an accident, or suffer a blow to the head or neck, have it checked out by a physician immediately.

There are a variety of measures that you can try in order to relieve any temporary or minor pain.  These include the following.

A.  Walking, on level ground, can help to both prevent and relieve neck pain.  Walking is also good for back pain.  Several short walks during the day would be ideal.

B.  Apply an icepack to the back of the neck.  If possible do so for about ten minutes, several times daily.  Continue treatment for several days.

C.  Try ibuprofen, or acetaminophen.  Remember that aspirin must never be given to anyone under twenty-one years of age.

A simple exercise to help relieve neck pain can be done standing or sitting.  Holding the head erect, tuck in your chin and glide your head back.  Hold for a count of six and then glide it back.  Repeat six times.  Do not bend the head forward during this exercise.

If your neck pain worsens, especially if accompanied by headache or fever, or if even minor pain does not improve within a few days, consult your family physician.

 

 

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