Common Causes of Neck Pain

  1. Muscle Strain due to Poor Posture or Overuse:
    • Using unsuitable chairs and desks
    • Holding a phone between the ear and shoulder
    • Prolonged activities without breaks
    • Sleeping on the stomach, causing extended neck elevation
    • These causes can lead to stiff neck or shoulder muscles in people of all ages.
  2. Degenerative Issues:
    • Conditions like degenerative disk disease, joint disease, and arthritis.
  3. Stress-Related Issues:
    • Chronic muscle spasms in the neck, leading to pain and headaches.
  4. Physical Injuries:
    • Traumas such as whiplash.

  1. Other Factors:
    • Disc or nerve injuries (e.g., herniated discs, spinal stenosis), congenital spinal disorders, and poor eyesight.

Symptoms of Neck Pain

  • Pain and stiffness in the neck region.
  • Sharp pain radiating to the shoulder or arm.
  • Numbness or weakness in arms or hands.
  • Reduced neck mobility.

Treating Neck Pain

  • Medications: Prescription drugs may be advised if standard over-the-counter options are ineffective. These include muscle relaxants, analgesics, or anti-inflammatories.
  • Injections: To alleviate inflammation in cervical spine nerve roots.

Preventing Neck Pain

  1. While Sitting:
    • Sit back in your chair with knees lower than hips.
    • Maintain a straight back and rolled shoulders.
    • Use armrests and keep arms close to your body.
    • Position the computer monitor at eye level.

  1. During Sleep:
    • Avoid sleeping on your stomach.
    • Use a pillow between your knees when on your side or under your knees when on your back.
    • Employ a neck roll in your pillow for better alignment.

Flexibility and Strength Exercises

  • Stretching:
    • Gentle neck stretches, holding each for 10 seconds, repeated 5-10 times on each side.
    • A hot pack for 20 minutes prior to stretching can ease muscle tension.
  • Isometric Exercises for Neck Strength:
    • Perform resistance exercises without moving your head, holding each for 10 seconds, repeating 10 times in 2-3 sets daily.

Note: Consult a healthcare professional if you're already experiencing neck pain before starting any exercise routine.