Neck Pain Information Pack
Neck Pain
Neck pain is a common condition that often starts suddenly for no apparent reason and usually settles itself. In some instances this may not happen and you may require treatment.
Causes of simple neck pain are poor posture, tension and stress, or wear and tear of the discs and vertebrae and Torticollis (which comes on following sleeping with your neck in a position of stretch). These types of conditions will commonly settle themselves within a week of two. Alternatively there may be injury such as whiplash, a slipped (or prolapsed) disc, or inflammatory condition leading to more severe pain. This type of condition may cause pain that is longer lasting and may require treatment.
Any age group can be affected by neck pain and as already mentioned above the majority of cases will settle themselves without intervention. The good news is even in cases which don’t settle themselves with the appropriate advice and treatment you can settle of significantly reduce you symptoms.
Points to remember
If the pain is very bad then you can rest or take it easy for a day or so but it is important after the initial 24-48 hours of onset to start to get up and get moving as soon as possible. Inactivity does not promote recovery but infact can prolong symptoms by leading to complications such as stiffness and weakness.
If the pain limits your daily activity then it is usually beneficial to take appropriate pain control. To control the pain will allow you to continue to be active and therefore help to prevent more chronic symptoms. A common fallacy is that taking pain killers will mask the pain and lead to more damage through doing too much but this is not true.
Use the pain to guide you about how much and which type of activity you should be doing. Pain does not equal more damage and some pain is to be expected initially. Worsening pain as you are performing some activity is different. If your pain worsens then you may need to ease off a little but do remain active.
PAIN CONTROL-MEDICATION
There are a number of medications that can be purchased over the counter which would be suitable as the first line in controlling your LBP or Sciatica rather than contacting your G.P for either the same products or being prescribed stronger medication. Analgesics such as Paracetamol or Co-codamol can be purchased from your pharmacist while Ibuprofen and now Volarol are two types of anti-inflammatory medication that can be obtained without prescription.
It is important to check with your pharmacist that the medication you purchase is suitable for you as an individual before taking them. You should not take anti-inflammatory medications for example with either of the following:
1)Asthma
2)Stomach ulcer
3)Pregnancy
4)Kidney impairment
5)If you are on blood thinning agents such as Warfarin
6)Heart failure
It is important that you take your pain control at regular intervals not as and when you feel the need. The effect of anti-inflammatory medication for example may take several days to take effect so will not work efficiently if used as and when. Also by taking painkillers regularly and controlling the pain will enable you to get on with more normal daily activities and being more active is very important in dealing with LBP. There is a common misbelieve that by taking medication you are simply masking the pain and will cause further damage as this allows you to do too much. This simply isn’t true, infact the reverse is true, the more active you can be the quicker you should recover and the less chance of secondary complications occurring such as stiffening and weakening of the lower back.
Better pain control usually will allow more effective treatment from your therapist. If you are in too much pain then it can make assessment and hands on treatment difficult thus reducing any benefit you may be able to gain from seeing the physiotherapist. Should these medications not provide sufficient pain relief to allow effective treatment then the therapist may speak to your G.P. on your behalf.
Exercises for neck pain
As there are many different causes of acute neck pain it is not possible to diagnose the cause from symptoms only so it would be wrong to try. It also would be difficult to giveadvice on the specific exercise(s) to do for an episode of neck pain before a full and proper assessment. Therefore the following exercises are generalized and should be helpful for a variety of conditions. If however at any stage the exercises aggravate your symptoms then stop that particular one and try another. To feel discomfort as you do an exercise is to be expected and acceptable but symptoms should never worsen as you do them.
If you have arm pain associated with your neck pain then it is very important the arm pain does not get worse during or following exercises. A common cause of neck pain is a prolapsed intervertebral disc or ‘slipped disc’ as people commonly refer to it. The exercises over the page are designed to treat this type is condition so would be a good place to start unless there has been a specific trauma such as a whiplash injury in which case try the exercises on page
Neck retraction exercises
Try the sitting retraction exercises below in repetitions of 10 five to six times a day. Although you may feel some discomfort in the neck while you do the exercise at no time should it make any neck/arm pain worse. Should the sitting exercise aggravate symptoms then try the exercise in lying as shown at the bottom of the page.
Exercise 1
Sitting upright tuck your chin down and keep this position as you then pull your head as far backwards as you can. Be careful not to move your head in an up or down direction but keep your eyes looking straight ahead.
Exercise 2
Lying on your back with your knees bent up and a maximum of 1 pillow under your head, tuck your chin down and while maintaining this position push the back of your head into the pillow/mattress.
Basic Whiplash Exercises
Whiplash is caused when your head is suddenly moved backwards and forwards. This can cause a wide variety of soft tissues in the neck for example muscles, ligaments, discs, capsule to stretch. Whiplash affects a large area and so a large number of tissues will be affected.
The most common cause is a road traffic collision.
Symptoms
- Pain and stiffness in the neck
- Turning or bending the neck maybe difficult
- Pain, pins and needles and stiffness down the arms
- Dizziness, blurred vision pain on swallowing may occur but will resolve. If they do not then you need to inform your doctor.
Prognosis
The acute pain should ease with 6-8 weeks. However it can take up to 6 months before all the symptoms ease and some people may have stiffness beyond 6 months after injury.
Medication
You may need some pain relief to help you with the symptoms. It will not mask your pain or cause more damage but will make your symptoms a little more comfortable. This is important as it will allow you to perform the necessary exercises correctly, which will speed up your recovery. Ask your pharmacist for advice on the type of pain relief you should be taking.
Exercises
Within the first 72 hours it may be too uncomfortable to do any exercises, so rest.
After 72 hours start the following exercises.
Exercise 1
- Turn your head to the left and the right as far as it is comfortable.
Exercise 2
- Move your head from side to side; bring your left ear down to your left shoulder and then your right ear down to your right shoulder as far as it is comfortable.
Exercise 3
- Bend your head forwards and then, with the support of your hand on the back of your head, bend your head backwards. Both of these movements should be done as far as is comfortable.
You may find doing these exercises more comfortable if you wrap a hot water bottle in a dry towel and lie on this, as it relaxes the muscles.
Repeat all exercises ______times ______a day.
1