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Information Leaflet
Self Management of Neck Pain
The spine is made of bones, ligaments and muscles. It is a chain which naturally has three curves which need to be maintained for normal function. Most neck pain comes from soft tissues for example, muscles and ligaments.
Medication
It is recommended that you use pain relief medication to control the pain and allow you to remain as active as possible. Take medication regularly so that the pain does not build up. If you are unsure seek advice from your Pharmacist.
- If the medication causes indigestion or you suffer with asthma or stomach ulcers seek your Pharmacists advice.
Rest or Exercise?
Bed rest is unwise particularly more than 48 hours after your pain started because:
- Bones and muscles get weak
- Stiffness may develop
- Pain may increase
- You will lose fitness
Exercise is beneficial because:
- Bones and muscles get stronger
- Movement is maintained
- Movement usually helps ease your symptoms and improves circulation
Walking on a regular basis
- Continuing with normal everyday activities
- Doing exercises taught by your physiotherapist
- Walking on a regular basis
- Gradually returning to your sporting activities or hobbies
Increasing your general fitness has been shown to reduce neck pain, you should therefore take part in exercise which makes you slightly breathless for half an hour three times a week.
Normal Activities
- Continue normal activities around the house and at work
- Staying at work, even if on lighter duties or reduced hours
- If you are off work, return as soon as possible
Heat/Cold
Both heat and cold can be used to help relieve neck pain. Try both and see which works best for you.
Ice should be used in the first few days after your symptoms occur. Cover the sore area with any type of oil then apply crushed ice or frozen peas, wrapped in a damp towel and leave it for at least 10 minutes but no longer than 30 minutes. Ice should be used every 2 hours for the first 2 days for best effect.
Alternatively, if there is no obvious swelling use a hot water bottle wrapped in a towel for similar times as for ice.
Posture
- The key is to maintain the natural curves of the spine whenever possible.
- Change your body position regularly. The spine is designed to move and keeping it still may lead to discomfort.
- Use something that happens regularly in your day (eg. the telephone ringing) to remind you to check your posture.
Exercises
Exercises on a regular basis will help to increase movement and control pain.
Carry out the following exercises slowly and in a comfortable range.
Chin tucks:
Keeping the head level and your neck straight, tuck your chin in to make a double chin. Feel the stretch and hold for the count of 10. Repeat 10 times, at least 3 times a day.
Turning:
Keeping your shoulders relaxed, turn your head to look over your shoulder. Feel the stretch and hold for the count of 10. Repeat 10 times, 3 times a day.
Bending forwards:
Tuck your chin in first, then take your head towards your chest. Feel the stretch and hold for the count of 10. Repeat 10 times, 3 times a day.
Side Bending:
Keeping your shoulders relaxed, tilt your head towards your shoulder. Feel the stretch and hold for the count of 10. Repeat 10 times, 3 times a day.
Increased discomfort after exercise does not mean that you have damaged anything. Up to 1 hour of increased discomfort is NORMAL Speak to your physiotherapist if you are unsure.
Try to fit your exercises in around your day and make them part of your normal routine.
If you get increased discomfort beyond one hour after exercising, reduce the number of each exercise to 5 times 3 times a day. Gradually increase the number of exercises as your neck pain improves.
Summary
- Neck pain is very COMMON.
- Keep Active - bed rest does not help.
- Stay at work, even if on reduced hours or lighter duties.
- Try to continue to lead a normal life - normal movements will not harm your neck.
- Gradually increase your activity level. Your physiotherapist will help to advise you.
- Gradually return to hobbies.
- Exercises are only beneficial if performed regularly.
- Take medication regularly for optimum benefit.
- Use hot/cold packs to help with your pain relief.
- Look after your sitting and working postures try to maintain the spine's three natural curves.
- Stay positive - try not to worry. Neck pain will not disable you if you keep active.