typical causes:
The most common cause of neck pain is poor posture, such as when sitting or standing in one position for too long. Stress and tension can also cause neck pain, which can be caused by emotional or physical stress. In some cases, neck pain can be caused by an injury or trauma to the neck or surrounding muscles.
Neck pain can be prevented by maintaining proper posture and taking regular breaks from activities that require you to stay in one position for too long. It is also important to practice stress-relieving activities, such as yoga or stretching, and to make sure you are getting enough rest. If you have an existing injury, it is important to follow the advice of your healthcare provider for proper recovery.
how physical therapy can help:
Physical therapy can help to reduce neck pain by providing relief from pain and discomfort, as well as helping to restore range of motion. A physical therapist can also provide strengthening exercises and stretches to help improve posture and overall strength. With the help of a physical therapist, you can learn ways to prevent neck pain from occurring in the future.
exercises that may help reduce pain:
If you experience more pain with these exercises, hold off from that particular movement.
Cervical Retraction – This exercise can be done sitting in your car, at your desk, or lying on your bed. Push your head back. To get stronger, you can use a resistance band. Stand up straight, hold the band behind your head, and pull it back so that your ears are over your shoulders. Look forward and hold for 10 seconds. Do this 15-20 times and repeat 2-4 times per day.
Long Sitting Thoracic Extension – Sit up tall on the floor. Put your hands behind your neck. Bend your head and neck back, making an arch with your upper back. Hold for a few seconds, then return to the starting position and do it again. Tip: Keep your lower back still while doing this exercise.
Lat Prayer Stretch – Using a chair, start on your knees and place your elbows on the front edge of the chair, stretching as far forward as you can. Hold for 1-2 minutes and perform this exercise 1-2 times a day.
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