Physiotherapy treatment for Neck Pain

Neck pain is a common problem nowadays. With two-thirds of Canada’s population having neck pain at some point in their lives. Neck pain can be caused due to various factors. Even if you have slept abnormally, you can wake up with a stiff neck. Any abnormalities, inflammation, or injury can cause neck pain or stiffness. But the good news is that neck pain physical therapy exercises can help reduce your pain.

If you’re suffering from neck pain or stiffness and looking for pain relief, your physical therapist might suggest the following exercises.

  1. Shoulder and head rolls

These stretches are a good warm-up before other exercises. 

For a shoulder roll, keep your arms relaxed at your sides, and with your head upright, simply lift and roll your shoulders. Relax for a few seconds between each roll. Do ten rolls forward, and then back.

Stretch the neck before you start a head roll. Make sure your shoulder blades are relaxed, and that your head is not tilted forward. Start by dipping your chin slowly toward your chest, and hold for briefly for like 5 breaths. Next, lift your head and lower your left ear toward your left shoulder, and hold. Repeat this movement on the right side, then do a similar stretch with your head tilted back.

After stretching your neck, roll your head slowly in sections, from tucked in front or tilted back in each side, five times each. Avoid doing a full head roll, which can actually strain the neck.

  1. Seated neck stretch

This exercise can even be performed at your desk. Sit upright in your chair with your feet flat on the ground. Extend your right arm along your right side and place your left hand on the top of your head. Tilt your head to the left, applying pressure with your hand to gently intensify the stretch. Hold for 30 seconds, then repeat the same on the right side. Do 10 reps of this exercise.

  1. Wall push-up

This exercise can help strengthen your shoulders and neck muscles, without causing as much stress as it would with floor push-ups. Stand at least two to three feet away facing the wall and spread your feet and shoulders apart. Place your hands against the wall, slightly below your shoulder level. Start with straight arms, and bend your elbows slowly to bring your body closer to the wall. Do 2 sets of 10 each.

  1. Prone rows

This exercise strengthens the muscles that pull the shoulder blades together. Lie facedown on a comfortable surface, preferably a bed would be a good option. Angle your face in a corner and dangle your arms off each side. Row upward, bending the elbows and squeezing the shoulder blades together without moving your head. Two sets of 20 reps each. You can also add light weights to this exercise if it is too easy.

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5 Chronic Smartphone Injuries

We may rarely find people who don’t love their smartphone and there is no wrong with it. Living in a digital age, the smartphone has become a need more than just a want. However, there may be something not right with the way you use it. It may sound weird, but without having a proper form, the use of cell phones for a longer period may cause a slew of issues ranging from dry eyes to painful neck and much more. Luckily, you don’t have to give up your phone completely to keep these problems distant. Just the small in the way of its usage can make all the difference.

Let’s have a look at 5 Chronic Smartphone Injuries:

Neck Strains

Neck strain is an injury to the muscles and tendons that support and move the head and neck. The neck is susceptible to injury because it is capable of an extensive range of motion. It is, as a result, less stable than many other body areas. Also, the neck muscles are affected by the motion of nearly all other areas of the body.

Seeing a doctor is essential for all neck strains with serious injury or severe, persistent, or unexplained symptoms or problems. Supportive self-care is often enough with the more common minor injuries for someone to have a complete recovery.

Golfer’s Elbow

Also known as Medial epicondylitis, it is a condition caused by irritation or inflammation of a tendon. The affected person may typically experience pain at the time of bending the wrist towards the forearm.

Nobody other than a doctor can diagnose Golfer’s Elbow, followed by a physical examination as that is necessary.

Trigger Thumb

Trigger finger is caused because of the inflammation of the tendons that provides flexibility to your fingers, resulting in finger pain and tenderness. In this condition, your finger’s movement gets limited and it becomes difficult to bend and straighten your finger.

Your doctor can recommend surgery, in case the at-home treatments and medications don’t work.

Back Pain

Nowadays back pain has become a very common problem and affects most of us at some point in time during our lives.

Back pain may range from a muscle aching to a stabbing or burning sensation. Furthermore, it is possible that the pain even worsens with bending, radiating down your leg affecting standing, twisting, walking, or lifting.

In 85 percent of the cases, the pain gets healed without surgery. It is better to talk to your doctor in case you are experiencing back pain.

Crooked Pinky

This condition is caused when a person holds the smartphone bending the fingers for a long time and incorrectly. This looks usual however it may probably cause ‘Osteoarthritis’ —breaking down of the cartilage that underlies your bones.

Instead of neglecting this minor issue, it is advisable to seek the consultation of a medical expert.

Smartphones indeed are useful yet may have a variety of physical as well as mental impact. Hence using the smartphone only in case of any work or important or useful task might be a smart choice to avoid these Chronic Smartphone Injuries. If you are in Ottawa then you must visit PhysioExperts, the best Chronic Pain Therapist.

PhysioExperts provides Chronic Pain Treatment in Ottawa.

Our team of professional therapists continuously thrive towards providing you with the best service. At PhysioExperts, you would get affordable therapists for sure.

Looking for physiotherapy services in Kanata?

Having expertise in serving different kinds of cases such as physiotherapy treatment, rehabilitation physiotherapy, and many more, PhysioExperts also have mastered the art of understanding the psyche of our clients and accordingly providing them with care and affection.

Our focus on the multi-disciplinary approach for our patients helps us to give our patients every possible treatment and to help them recover from pain rapidly and effectively.

Just visit PhysioExperts and experience the world-class physiotherapy in Kanata.