Prevention of neck and shoulder pain by nursing

Neck and shoulder pain is a common symptom, occurs in all ages, all sexes . The disease often manifests as dull (or intense) pain in the neck, pain can spread to the nape, ears, temples or spread down to the shoulders causing muscle cramps. The disease increases with exercise and decreases with rest.

The most common cause is high head pillow when sleeping or putting a head on a hard object for a few hours such as: when riding a bus to sleep on a chair, watching television . the disease is very likely to happen to people. start to middle age, with vascular system has reduced flexibility, elasticity.

In addition, the cause of shoulder pain syndrome is due to damage to the joint surfaces of the cervical spine such as: intermittent disc injury, post-traumatic injury, or daily work resulting in minor injuries but repeated many times (driving, bare painting, working with computers .) .

What do we do when we have a sore neck?

- Consult your doctor to get the right advice about treatment as well as prevent relapse.

- Need to keep your neck straight when studying, reading or typing .

- When sleeping need to use appropriate pillows (low and firm pillows), should sleep in an inclined position (the sick side is located on the pillow).

- We can gently massage the neck and shoulders with hot oil will feel comfortable.

- For people with shoulder pain, acupuncture, exercise and physical therapy are highly effective.

When the symptom of remission of the nursing practice will help us move the neck joint gently to relieve pain and quickly recover. In order to prevent neck and shoulder pain, we can practice two nourishing movements: arching your neck, turning your neck backwards.

1) Neck rest:

The patient lies on his back on a hard bed, his hands down, taking a support point of occiput and buttocks, arching his neck and shoulders.

Then inhale to the maximum for the abdomen to expand, hold the larynx slightly open (by trying to inhale more), at the same time vibrate the shoulder back and forth 4 times, exhale thoroughly (flat chest abdomen). Lower shoulders and rest (photo 1).

Photo 1

2) Twist the neck vertebrae in the opposite direction:

- The patient lies on one side with their legs bent, the lower leg on the back, the upper foot on the lower leg knee, the lower hand on the knee on the upper leg pressing down on the bed, and the upper hand on the lower leg. Shoulder leaning back, neck facing back (photo 2, 3).

Photo 2

- How to do it: Inhale to the maximum, hold slightly open the larynx (by keeping the chest intact, do not let it down), and at the same time, move the neck back and forth from 2-4 times. Then change the same party.

Photo 3

* Each movement made 3-5 times, 2 days of practice, morning and evening. Just practicing these two movements will help your pain can be reduced, while preventing neck pain from recurring.

* Note: In cases of acute illness and severe pain, we should not practice; mainly rest, gentle stroking. Practice only when pain relief or prevention is used.

* Some poses we need to avoid during activities to prevent shoulder pain:

- Steady neck looking up high for a long time.

- Turn your head often to the painful side.

- Lift or pull an object with a folded neck.

- Learn or read books with an ancient posture folded for a long time.

- Sleeping with high pillows or many pillows .

Pain in the shoulder neck is a very common symptom in life. The disease is not dangerous to your life but will cause difficulties in your living and communication. Regular exercise will help us treat and treat illness and improve health.