How Can I Get Rid of This Neck Pain
with Dr. Lesile Horne
Yadkinville Chiropractic
“I’ve been having this pain in my neck for a long time and it just won’t go away!
It’s getting toa point where I have to do something and I’m not sure which route
to go. some of my friends have suggested chiropractic but I’m just not sure.
Can you give me any advice?”
Neck pain is a very common complaint that chiropractors treat on a regular basis. Most people will experience neck pain during their lifetime requiring professional care and the choice between chiropractic or some other form of health care certainly exists.Chiropractic is a non-drug, non-surgical option many find appealing because of the many side effects of medications and no one wants to consider surgery unless it’s absolutely necessary and everything else has been tried first.
The Bone and Joint Decade 2000-2010 Task Force on Neck Pain and Its Associated disorders published some good, sound statements about neck pain:
• In most cases, don’t expect anyone to find a single “cause” for your neck pain.
• Stay as active as you can; simple exercises and reducing mental stress can help.
• A combination of therapies, including chiropractic care, may be needed.
First, trying to identify the “cause” of neck pain is often tricky and sometimes impossible to trace. Don’t worry, that’s normal as most patients cannot trace it to one specific cause because it’s multifactorial, or caused by more than one event, often over a period of time.
Second, staying active and performing exercises can greatly help to reduce and sometimes prevent neck pain. One particular exercise can be done multiple times per day and even in public places is called chin tucks. While sitting, look straight ahead and tuck your chin towards your chest or glide your head backwards. Hold the tucked position until you feel fatigue, usually 5 to 15 seconds, then slowly release the head poking your chin forwards in to he opposite direction. Looking at this from the side, it sort of look like a chicken when it walks. Repeat this exercise and emphasize the slow release, as if you’re in slow motion, gliding forwards and backwards holding the endpoints for 5 to 15 seconds per repetition. Start with 5 reps and over time, gradually increase the reps to 10 and repeat this several times each day.
As a postural retraining process, when you’re sitting in your car, at your desk, watching TV, or in meetings, parially tuck in your chin so the weight of your head, which is approx. 15 pounds, is centered back over your upper back and not poking forwards. This will GREATLY reduce the amount of muscle tension that commonly builds up during the day due to the increased muscle activity required to hold the weight of the head when it’s too far forward and away from the center of the body.
Constantly remind yourself by maintaining a partial”chin tuck” during the day and perform the gliding exercises periodically, at least 3 times a day. Be patient as it takes about 3 months for this “new” posture to become automatic and your new “normal” habit.
Like to learn more:
Call Dr. Horne for an appointment at (336) 679-8500
or visit www.yadkindoctor.com
Dr. Lesile Horne |
