Neck pain is a very common complaint among people of all ages and can be caused by a variety of factors, including poor posture, muscle strain, arthritis, sporting injuries or after indirect trauma like a fall. It is estimated that 70% of adults will experience neck pain at least once in their lifetime - that's a lot!...
But in my 15 plus years experience as a physical therapist, I find Moms to be particularly vulnerable to neck conditions due to a wider range of predisposing factors.
If you are (or have) experiencing neck pain, well then I'm sure you appreciate that it can range from mild to severe - and sometimes off the scale! And that it can last for days, weeks, or even months. Fortunately, there are many treatments available to help manage neck pain.
But let me be clear the best treatments treat the underlying factors and not just the symptoms!
Treatment Options for Neck Pain
Once the cause of your neck pain has been determined, your doctor or therapist will recommend a treatment plan. Treatment options for neck pain typically include over-the-counter pain relievers, heat and cold therapy, massage, and physical therapy. And in some cases, your doctor may recommend nerve blocks to reduce neck pain.
But without a doubt a clear and holistic explanation from your therapist as to what is contributing to your symptoms is the Number One decisive thing on what helps with neck pain!
How to Manage Neck Pain at Home
If you're wondering how to get rid of neck pain yourself? Well the good news is, there are several steps you can take to manage or neck pain at home. One of the best ways to reduce neck pain is to practice good posture. as busy Mum's we rarely check in with our body and put others first, But putting YOU first will radically help control your symptoms, mood and energy which will help everyone!
a) So Take 1-2 minutes every hour to make sure your neck is in line with your spine and that your shoulders are relaxed...very gently lengthening up through the base of the skull '' like the back of your hair is being softly pulled up'' and holding briefly can give immediate relief (But avoid forcing this if you feel any significant stretch!)
b) Invest in supportive shoes and a proper ergonomic chair and desk - We spend a lot of time on your feet (even at home) or if you're a professional Mum perhaps sitting at a desk.
c) A decent night's sleep in GOLD! I strongly advise using a neck specific or orthopedic pillow to provide additional support for your neck. Check out the awesome modifiable pillows from Emma https://www.emma-sleep.ie/pillows/ .
In addition to practicing good posture, you can also use heat therapy to reduce neck pain. Heat therapy can greatly help to increase local blood-flow soothe, desensitize nerve tissue, accelerate relaxation of your muscles and ultimately help reduce pain, tension and any feeling of stiffness.
Exercise and Physical Therapy for Neck Pain
Many Moms come to me with ongoing neck issues after trialing regular stretches and strengthening exercises as well as general aerobic exercise or even yoga in an effort to strengthen the muscles of the neck and improve flexibility. Not all have had any good results with some simply feeling worse...
So as an experienced neck-specialist let me share with you in a nutshell - what helps with neck pain!
1) Proper Pain Control - I most certainly would say chat to your doctor if your pain has gone wild, they may recommend specific short-term pain medication to help manage your pain and give you a window of relief to progress forward. And making REAL progress is key ...
2) From my experience specific corrective-exercises for your neck AND your whole body is essential for the successful relief of neck issues...and they don't have to be painful of painfully long!
My top treatment tips to turn your life and pain around are;
Make sure to get expert advice so you know exactly what's wrong AND how long it will take to recover...
Always have a simple toolbox of techniques to use anywhere to settle pain flare ups...
Your recovery program and exercises should fit around your life (as crazy at it may be) and be personally tailored to YOU and your specific issues!...
That means a well thought out progressive program with actual milestones to keep you motivated and NOT the same 2 or 3 exercises that in NO way prepare you to cope with day-to-day physical, mental & emotional demands
Invest wisely! Relying on quick fixes and endless treatments to get rid of immediate pain with is expensive and often frustrating...
In my opinion a ''complete & holistic'' treatment plan with a final destination, plenty of support and accountability is the gold standard for empowering those at risk of persistent neck pain, particularly Moms. It is absolutely possible to regain control of your body and go from being in constant discomfort to getting back to doing what you love from weekend family cycling trips to having a laugh with pals over coffee.
Conclusion
Neck pain can be a difficult condition to manage. There are many ad-hoc treatments available and advertised to help reduce pain and improve mobility. But a well thought out approach with a proper recovery in mind trumps settling for temporary relief.
And for busy working Moms in particular, rest assured in many cases it is possible to take some really helpful steps forward to getting some control over your neck yourself. Start by taking the time to practice good posture and some of the other measures discussed in this article. And seek out a neck specialist to discuss specific treatment options for your own unique neck-related issues.
Barbara Trant (MISCP); Physiotherapist, Spinal Pain & Postpartum Corrective Exercise Specialist.
Kommentare