As Dr. Ashish Jain is the best Back And Neck pain Specialist In Lucknow, he explained some prevention tips for neck pain please follow them.
To try to prevent neck pain, you should take good care of your body and practice healthy habits.
We’ve put together 9 tips to help you stop neck pain before it starts.
To prevent neck pain, you should:
Reduce your stress and tension: Tense muscles in the neck and shoulder can lead to neck
Pain. Find a few effective ways to reduce your stress (journalling, talking to a friend, going
On a walk, etc.), and use those when you feel stress starting to build.
Periodically, stretch your neck and upper back while seated.
Sit and stand properly: Poor posture (think: hunched over) can very quickly lead to neck
Pain. Watch how you’re standing and sitting every day. (Your mother really was right about
The importance of good posture.)
Best Back And Neck Pain Specialist In Lucknow
Take a break at your desk to stretch your neck toward your shoulders.
Exercise both your neck and body regularly: Aerobic exercise is especially good, and you
Should aim for a 30-minute cardio workout 5 times a week.
Attain and maintain a healthy weight: This is a good “life, health” tip, but since your spine is
responsible for carrying the weight of your body, being at a healthy weight will help you take
Good care of your spine and not overstrain it.
Eat healthy food: Keeping a healthy meal plan will also help you maintain a healthy weight.
Stop smoking: Another “life, health” tip, but smoking can affect your bones and muscles in
Your cervical spine.
Lift heavy items safely: You don’t want to injure your neck (or any part of your back) by not
Going slowly and carefully when lifting something.
Wear a seat belt: This can help prevent whiplash.
Use proper sports equipment: Protect your neck while you’re playing sports, especially
Sports that can easily lead out neck injuries (e.g., football).
Taking care of your neck is a lifetime endeavor. Lifestyle changes are the best road to wellness, and
Of course, making these changes will benefit more than just your neck.
If this list seems daunting, try to implement a few tips at a time, and keep in mind that bigger
Changes—such as quitting smoking or losing weight—will take patience and commitment.
Your hard work, though, will pay off, and you should have a healthier life and fewer episodes of neck
Causes of back pain and neck pain
There are many possible causes of back pain and neck pain. Here are a few examples of the most common:
- Muscle or ligament strain: This is one of the most common causes of back pain and neck pain. It can occur due to overuse, poor posture, or sudden movements.
- Disc problems: The discs in the spine can become herniated or bulge out, which can put pressure on the surrounding nerves and cause pain.
- Arthritis: Arthritis can affect the joints in the spine, causing pain and stiffness.
- Osteoporosis: This condition causes the bones to become weak and brittle, which can lead to fractures and back pain.
- Spinal stenosis: This is a condition in which the spinal canal narrows, causing nerve pressure and pain.
- Pinched nerves: A pinched nerve in the neck or back can cause pain, numbness, or weakness in the affected area.
- Poor posture: Poor posture can cause strain on the muscles and ligaments in the neck and back, leading to pain.
- Injury: A sudden injury, such as a car accident or fall, can cause back or neck pain.
- Tumors: In rare cases, tumors in the spine or neck can cause pain.
- Infections: Infections in the spine or neck can cause pain, fever, and other symptoms.
When to see a doctor
It is important to seek medical attention if you are experiencing back pain or neck pain that is severe, persistent, or accompanied by any of the following symptoms:
- Arm or leg numbness, tingling, or weakness
- Loss of bowel or bladder control
- Fever, chills, or night sweats
- Unexplained weight loss
- Pain that worsens with rest or at night
- Pain that is accompanied by breathing difficulties or chest pain
You should also see a doctor if your back or neck pain is interfering with your daily activities or affecting your quality of life. Additionally, if you have a history of cancer, osteoporosis, or a weakened immune system, you should seek medical attention if you experience back pain or neck pain.
Your doctor can perform a physical examination, order diagnostic tests such as X-rays or MRI scans, and recommend a treatment plan based on the underlying cause of your pain.
Neck pain relief exercises
Here are some exercises that may help relieve neck pain:
- Neck stretches: Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 10-15 seconds and repeat on the other side. Then, tilt your head forward, bringing your chin towards your chest. Hold for 10-15 seconds and then tilt your head back, looking up towards the ceiling. Repeat each stretch 2-3 times.
- Shoulder shrugs: Lift your shoulders up towards your ears, hold for a few seconds, and then release. Repeat 10-15 times.
- Neck rotations: Slowly turn your head to the left, looking over your shoulder. Hold for 10-15 seconds and then turn your head to the right, looking over your other shoulder. Repeat each rotation 2-3 times.
- Upper back stretches: Sit or stand with your arms crossed in front of you. Slowly round your upper back, bringing your chin towards your chest. Hold for 10-15 seconds and then release. Repeat 2-3 times.
- Chin tucks: Sit or stand with your head in a neutral position. Slowly bring your chin towards your neck, without tilting your head down. Hold for a few seconds and then release. Repeat 10-15 times.
It’s important to listen to your body and not push through any pain or discomfort. If your neck pain persists or worsens, it’s important to seek medical attention.