Puro Tango Health Blog

Archive for the ‘Sore neck’ Category

Sore neck, back or neck area are very common complaints in our environment. It is normal for maintaining a rigid posture at the computer continually, unconsciously, take a stand that upsets our structure curved spine and load your back, causing contractures and / or may result in injury to make sudden movements.

Today I wanted to comment on a practical study that found as these neck pain can be relieved, not only changing the posture, stretching or maybe taking painkillers or sedatives, but otherwise easy and durable.

What is the solution to these studies?

For it is very simple. Several series of strength exercises with weight lifting have been shown to reduce and / or make these pains go away in two weeks.

Another scientific study also showed that resistance exercise suitable for the specific area of the neck and back is highly recommended over other types of maintenance or fitness exercise. For example, for the trapezius myalgia (muscle located in the upper back, the link arms with the trunk), found that 20 minutes of lifting exercise with small weights, three times a week can alleviate these pain.

I have begun with some weights (no more than 2-4 lbs in each arm, but will be based on your weight) and I’m surprised the good results. You can try taking the precaution to ask your coach or your physician, as appropriate and enjoy the relaxation you get when you notice how relieved and the pain disappears.

Go to the emergency department

* Immediately if you have stiff neck, fever and headache
* If you have a shooting pain that goes down in your arms or if you have any tingling in his hands
* If your arms or legs become weaker
* If you receive a blow on the head or neck (whiplash) and it causes further pain
* If you can no longer endure the pain
* If you are ill for more than 2 weeks even after trying the stuff mentioned above
* If you fall more than 3 meters.

• Some of the best ways to prevent neck pain are to adopt a good posture and exercise his neck.
• If the pain is worse at the end of the day, analyze what you do during the day.
• Take several short breaks to avoid sitting too long in one position.
• When you work at the computer, the top of your screen should be at eye level.
• It can be very tiring to talk on the phone, use a headset or phone speaker.
• Move your seat in your car to support it though your head and your lower back.

• If you have more pain in the neck in the morning, think about how you sleep and what you did yesterday.
• Use a cervical pillow or a mattress firmer.
• Try not to use pillows that make you tilt your head forward when you sleep on your back.
• When you sleep on your side, keep the nose aligned with the center of your body.
• Do exercise if you feel that stress is causing your pain.
• Exercise your neck once a day to strengthen your muscles.
• Place cold compresses on sore muscles for 10 to 15 minutes, up to once every hour. This helps to reduce pain, spasms and swelling.
• Keep your head straight, not tilted towards the ground.
• Take a pain reliever recommended by your doctor or pharmacist.
• Walk, start with 5 to 10 minutes, 3 to 4 times per day.
• When the pain subsides, do exercises to help strengthen the muscles of your neck.

The pain and stiffness in the neck are usually caused by stretching or spasm of the muscles of your neck. They can also be caused by inflammation (swelling) of the joints of your neck. The neck pain is sometimes caused by arthritis or injury to the discs of your neck vertebrae (cervical disks).

Neck pain can cause other problems such as headaches and shoulder pain in the upper back or arm.

Causes:

* Having the head tilted for too long.
* Use a pillow too flat, too thick or does not properly support your head.
* Sleeping on your belly or neck crooked.
* Press his forehead on his fist or arm.
* Watch TV or read in bed.
* Being stressed.
* Receive a blow to the head or neck.
* Too much exercise his upper body and arms in a single sitting.

Important: If you have a very stiff neck, fever and headache, consult a doctor immediately to make sure you do not have meningitis.