As university 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, may cause neck pain.
Neck discomfort is a typical issue with lots of possible causes. Poor posture, bending over a laptop computer, arthritis, whiplash, and muscle pressure from easy things like reading in bed or grinding your teeth can all set off neck discomfort. When your neck muscles become exhausted and strained, pain may be the first symptom.
The good news is, there are numerous things you can do to get relief. Self-therapy is simply one approach, and it is typically best practiced in mix with manual therapy. Here are three types of self-therapy techniques 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 typically 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 discomfort.
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 ideal side of your neck. Repeat the stretch on the other side and hold the stretch for 10 seconds, for an overall of three repetitions per side.
Stretch Two: Sitting or standing with an unwinded posture, keep your shoulders down and tilt your head as far forward as you can, then align your right eye with the beyond your left knee. Use your left hand on your head to develop more of a stretch. You must feel this stretch on the best side of your upper back. Repeat the stretch on the other side and hold the stretch for 10 seconds, for a total of 3 repetitions per side.
2) Strengthen: An easy exercise you can do in the house to assist with your neck pain is chin tucks. Chin tucks deal with enhancing the deep neck muscles. This workout can be performed standing or laying down. If you are standing, make sure that you are standing with a neutral posture, then actively pull your chin back, as if to produce a double chin. If laying down, carefully press the back of your head into the pillow, creating a double chin. Hold either of the variations for 10 seconds and repeat 3 times.
3) Most importantly ... keep moving!
It is necessary to ensure that you don't remain in one position for too long; sitting or standing. If your day involves prolonged sitting, make certain to stand and take walking breaks. If your task involves prolonged standing, attempt to take sitting breaks throughout the day and also ensure that you take strolling breaks. Movement is crucial! You can likewise download the Straighten Up Canada app for daily workouts to help keep you moving.
In unusual cases, neck pain can be an indication of something serious. 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 strolling, blurred vision or loss of balance.
When should I consider chiropractic care?
If you experience neck pain, seek advice from a chiropractic specialist for an assessment. Your chiropractic physician will suggest a course of treatment specific to you which might include back adjustments, joint mobilization, muscle release strategies, muscle stimulation, restorative workouts, and way of life recommendations. Most people react well to treatment and get back to their routine activities faster than waiting click 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