Simple way to prevent neck pain and back pain

Neck pain at the back of the neck and back pain is a phenomenon many people face that affects their lives and daily work. So can the disease be cured? How to prevent this disease?

When new, symptoms are usually not severe, but if you do not know how to treat it in time, it can lead to chronic illness, causing a lot of problems for work and life.

Doctors Dinh Cong Bay, Secretary General of Ho Chi Minh City Pharmaceutical Society, mentioned some cases of neck pain and new back pain, mild condition, can adjust by practicing and using some simple remedies .

Neck pain, nape: prevention and treatment

Neck pain and neck pain affect the movement of the body, not only detrimental to the individual but also affect the whole society. However, if exercising positive neck exercises and exercising regularly, the risk of disease can be reduced significantly, most patients will recover after a few weeks of treatment. Only about 12% suffer from this disease for a longer time and some people have to quit their jobs because of the effects of the disease.

Some movement to prevent and treat neck pain and nape:

If you have to do office work, have to sit for many hours in the chair, to prevent neck pain and nape, should take a few minutes to do the following actions:

1. Sitting upright in a chair, the whole body relaxes, if standing, the legs stand as wide as the shoulders, relax all the muscles in the neck, the eyes look straight, breathe naturally. Warm up the back of your neck from the top to the bottom.
2. Bend your head down (exhale), raise your head high, eyes looking up at the ceiling (inhale deeply), bending down to look up once. Perform 10-20 times.
3. Use your hands to continue warming the back of your neck from top to bottom.
4. Tilt your head to the left, try to reach your ear to reach the left shoulder (exhale), then turn your head to the right, the ear to the right shoulder (inhale). Cross left - must count once. Do 10-20 times then switch sides: tilt right (exhale), tilt left (inhale). Perform 5-10 times.
5. Turn your head left, try to let your chin touch your left shoulder (exhale), then turn your head to the right, your chin touching your right shoulder (inhale). Cross left - must count once. Perform 5 times and then switch sides: turn your head to the right (exhale), turn your head left (inhale), take 5-10 times.

Simple movements at the office help you prevent shoulder pain

These movements work to make your neck vertebrae, neck and shoulder muscles work better, prevent cervical spondylosis, neck spasticity, and numbness in your arms and hands.

After doing the above movements, it is best to walk a little bit, or do light up and down movements to support your overall health. When sitting at the table, pay attention to the height between the chair and the desk so that the head does not bend or look up when looking at the computer screen.

Office people have to stand a lot or sit more easily to shoulder and neck pain, back pain.(Artwork: gofitty)

Back pain: treatment and prevention

Back pain has two forms: acute back pain and chronic back pain.

In case of low back pain , newly developed, mild, not causing any serious complications, it is often due to several reasons:

1. The weather changed suddenly, cold in the back.
2. Working in a permanent fixed posture.
3. Exercise or work in a position where the spine is skewed, such as sitting incorrectly.
4. When carrying heavy objects, or obese people with a large body weight, the discs that make the spine subject to excessive compression also cause back pain.
5. Wearing high heels causes the body weight to move forward, L4 and L5 lumbar vertebrae are easily slipped out, causing acute back pain.

In the above cases, measures such as limiting exercise, resting, spinal stretching, hot or cold packs, massage, reflexology, etc. can be used.

Posture lying resting

The posture of lying on the back is relaxed and relaxed in a hard bed with a good mattress and moderately subsided, to maintain the physiological spinal curve, it should not lie on a soft mattress, causing the back to sink, blood vessels and muscles will be inserted squeeze.

Use a small round pillow under the cervical spine, head without a pillow. A thin pillow rests on your back to support your back slightly. One pillow is under your feet to make your legs feel comfortable. After 30 minutes, gently tilt your body to change position. When you wake up, turn your body on your side to wake up slowly.

Massage

Massage, punch or gently squeeze the sides of the spine for about 30 minutes. Click on the pain points and lighten it clockwise. You can use ginger alcohol to massage (one liter of white wine soaked with 0.5kg fresh ginger peeled off, crushed finely, in 1-2 days it is usable).

Pay attention to movements to prevent back pain

Apply

When suffering from back pain due to injury, you can use an ice pack on the sore for about 30 minutes, vasoconstriction, pain relief immediately. If back pain is due to muscle contraction, you can use a warm water soaked towel about 40-45 degrees C to cover the pain for about 30 minutes to dilate blood vessels, muscles and ligaments.

Spine stretching

Swing your hands on the crossbar, swing your body for 5-10 minutes. If there are corsets and belts, hanging the spine is very good.