How to reduce Cervical or Neck Pain at home

Neck pain called in medical terms Cervical pain. Cervical Pain is very common disease if your sitting posture is not correct. Now days screening time is more then average 8 hours so it’s very generic pain. Cervical pain many times lead to back pain also.

Symptoms of neck pain

  • Pain in C3 and C4 
  • Unable to sit properly. 
  • Giddiness during the head down
  • Headache
  • Unable to move neck clockwise or anticlockwise.
  • Numbness or tingling (Pins & needles filling in your shoulder and arm)

80% people who work in office or white-collar job get affected by neck pain. Now days in many countries school bags are heavy this may also one reason to neck pain.

Physiotherapy Treatment: Cervical pain can be reduced by Physiotherapy treatment. In physiotherapy use of IFT (Interferential therapy), Ultrasound, Hot fermentation, Manual/automatic traction, and exercise. 

Type of manual exercise

  • Neck side to side 
  • Put the palm in front of head & press 10 times. 
  • Put the palm behind head & press 10 times.
  • Put the palm in both side & press 10 times.
  • Put one hand on ground & other hand place in eat and stretch head both sides.
  • Neck Stretching exercise
  • Each exercise repeats 10 times 

Precaution to prevent Cervical pain. 

Use cervical pillow during sleep

Use curved Pillow during travelling

When use of laptop then both hand elbows should rest on table & back to be straight

Medical Test 

Blood test: Many times, found Vitamin D3 & B12 level variation also gives cervical pain. This is the first simple test to be done if you face long cervical pain. If anything is not found abnormally so go for X-Ray

X-Ray : Detail of Bone alignment 

CT Scan : Muscles & knubs position

Sleeping Posture also important to eliminate cervical pan. Neck should be natural alignment during the sleep. Pillow to high angle & neck to upward. Latest recommended sleeping positions is tummy sleeper, try switching to quarter prone portion – that is sleep on your side, leg straight , top lag bent and tummy resting on pillow or bolster.

 All side sleepers : If you have joint pain or arthritis your matrix should be too soft. Use a contract or memory foam pillow.

Side sleeper : Choose a cervical a pillow for head. Ensure your shoulder not on pillow. Add a pillow between your knees to support your hips and align your pelvic

Avoid curling too much into a fontal position. 

sleeper, try switching to quarter prone portion – that is sleep on your side, leg straight , top lag bent.

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