Neck Pain Or A Stiff Neck

Usually, the pain or stiffness gets better after a few days 

While this site is mainly concerned with dealing with backache I thought it a good idea to include some info on Neck Pain,Shoulder Pain,what causes it,and how to treat it.





Neck pain or a stiff neck is a common complaint and generally nothing to worry about.
Usually, the pain or stiffness gets better after a few days and is not a sign of any neck problem or serious underlying condition.
Neck pain or a stiff neck can result from a sprain after bending your neck into an abnormal position (for example, by sleeping on too many pillows), from poor posture, or even from sitting in a draught for too long.
But often, there is no obvious cause and doctors will refer to it as 'non-specific'.

This Page Covers:

• Managing your neck pain or neck stiffness at home
• When to see your GP
• A twisted or locked neck
• Problems with the nerves or bones in your neck

Back pain, shoulder pain and whiplash (neck injury) are covered in separate topics.

Managing Neck Pain Or A Stiff Neck At Home

Whatever the cause of neck pain or a stiff neck, the advice is generally the same:

• Carry on with your normal lifestyle, 
• keep active and take painkillers to relieve the symptoms.

See More Specific Advice Below. 

• Take regular doses of paracetamol, ibuprofen or a combination of the two to control pain. Ibuprofen gel can be rubbed onto the neck as an alternative to tablets. Always follow the dosage instructions on the packet.
• Try holding a hot water bottle or heat pack to your neck to reduce any pain and muscle spasms.
• Sleep on a low, firm pillow at night. Avoid using two pillows as this may force your neck to bend unnaturally.
• Check your posture, as this can aggravate the pain and may have caused it in the first place – see How to sit correctly.
• Avoid wearing a neck collar – there is no evidence that this will help to heal your neck, and it is better to keep the neck mobile. If you must wear one to make your neck more comfortable, do not wear it for more than 48 hours.
• Avoid driving until the pain and stiffness have gone, as you will not be able to turn your head to view traffic.
• If your neck is stiff or twisted, try some simple exercises within your comfort zone – gently tense your neck muscles as you tilt your head down and up and from side to side, and as you carefully twist your neck from left to right. These exercises will help to strengthen your neck muscles and improve your range of movement.

When To See Your GP

See your GP if the pain or stiffness does not seem to be getting better after a few days and you are worried, or if you cannot control the pain with ordinary painkillers. Your GP will examine your neck and ask questions to rule out any serious underlying condition, and may prescribe you a stronger painkiller, such as codeine, to take along with your usual over-the-counter painkillers.

If the pain or stiffness has persisted for a few weeks, ask your GP to refer you to a physiotherapist. There is no agreed scientific evidence that chiropractic or acupuncture are effective treatments for neck pain or a stiff neck.

If your symptoms do not improve, you should ask your GP to consider referring you to a specialist or pain clinic for painkilling injections. For more information and advice on persistent pain, see:Ten Self Help Tips For Pain management

A Twisted Or Locked Neck

Some people suddenly wake up one morning to find their neck twisted to one side and stuck in that position. This is known as acute torticollis. Any attempts to move the neck will cause sharp pain.

Torticollis can occur after long exposure to a cold draught, or after your neck has been in an unusual position. See your GP for treatment, and to rule out any serious underlying cause. Acute torticollis can take up to a week to get better, but usually only lasts 24-48 hours. Manage your pain at home by following the advice above.

Nerve Or Bone Problems In The Neck

Sometimes, neck pain may be caused by the general ‘wear and tear’ that occurs on the joints and bones in your neck. This is called cervical spondylosis, and is a type of arthritis.

It is important to note that cervical spondylosis happens naturally as people get older, and it often causes no symptoms. But for an unfortunate few people, the bone changes can cause stiffness in the neck and can sometimes squash the nearby nerves, leading to pain that radiates from the arms, pins and needles and numbness in the hands and legs. 

Neck pain caused by a squashed nerve is known as cervical radiculopathy. It is not always the result of cervical spondylosis – it may sometimes occur after your neck has been held in an awkward position or twisted, if you have twisted or bent your body abnormally, or after your hand and arm has been vibrating (e.g. after using power tools).

Pain can be controlled by following the advice above, but if your pain has lasted for more than four weeks you may be referred for an MRI scan to investigate the problem with your neck. Talk to your GP about being referred for pain management (see When to see your GP, above).

Preventing Back Pain In Children

Preventing Back Pain In Children

Back pain in secondary school-age children has been linked to heavy schoolbags and ill-fitting classroom seating. Nearly half of all teenagers in the UK have had occasional backache from poor posture, carrying overloaded bags, and leading an unhealthy lifestyle.



The best schoolbag for your child is a well-designed backpack.
This should be worn over both shoulders to balance out the weight. A heavy satchel or shoulder bag can put stress on your child's spine.

Encourage your child to exercise regularly or plan joint activities, such as a walk in the countryside or a trip to a swimming pool.

Back pain is a very common condition, affecting about 80% of people at some point in their lives. A physiotherapist demonstrates some simple back stretches to help prevent aches and pains.

Can Exercise Help Back Pain?

Make sure you're doing the right kind of activity to help protect your spine.

Keeping Fit

Gentle exercise can build strong back and stomach muscles to support your spine and maintain flexibility.

Walking and cycling are easy to incorporate into your daily lifestyle. Swimming is particularly good for backs, because it strengthens the muscles while supporting the body with water. However, some strokes may not be suitable, so get professional advice.

Getting Started

Following a regular exercise routine is a good idea, but if you have a bad back you should consult your doctor or physiotherapist about what exercise is safe.

Try to get a personal assessment - a qualified physiotherapist, osteopath or chiropractor can give you an exercise routine tailored to your own needs.

If you go to an exercise class, check it's run by a qualified teacher and that the teacher knows you have a bad back. A lot of commonly performed exercises may not be suitable for you.

Exercise Dos And Don'ts

When exercising, make sure you do:

• Choose exercises suitable to your level and work up gradually
• Take things at your own pace
• Drink water before, during and after exercise
• Do gentle warm-up stretches before and after exercising
• Wear good footwear and appropriate clothing
• Enjoy yourself

Don't:

• Continue with an activity if it hurts your back
• Eat a large meal before exercising
• Perform exercises on a stone or concrete floor
• Exercise if you feel ill
• Do exercises that put weight or excessive strain on an acutely painful joint or spine

Back Pain: Posture Checklist

Good Posture Is Good For You

A good posture can greatly improve and prevent back problems.










Follow these simple rules.


How to stand

• Don't round your back - imagine you are being lifted by a string fixed to the top of your head
• Avoid hunching your shoulders and tensing your neck when stressed
• Wear comfortable, low-heeled shoes - high heels put pressure on the lower back

How to sit

• Use an upright chair that supports your lower back
• Support the small of your back with a small cushion or rolled up towel
• Stand up and stretch every 20 to 30 minutes

How to lift

• Always look at alternatives to lifting - can you push or pull?
• Lift only what you can handle and get help if you need it
• Bend your knees and keep your back straight and your feet apart when lifting
• Avoid lifting and twisting at the same time
• Always lift and carry close to your body
• Bend your knees rather than your back when putting a load down

Back Care At Work

Back Pain

About 9.3 million working days were lost due to work-related back pain and other musculoskeletal disorders in 2008/9. The main causes of it are poor posture or an awkward twisting movement (bending or reaching), or a combination of the two.
In most cases, the best treatment is to stay active and, if necessary, use over-the-counter painkillers. You may feel like going to bed, but this won’t help and could make things worse. The longer you stay immobile, the weaker your back muscles will become and the more they'll hurt in the long term. For tips on keeping a healthy back,  read more HERE



Sitting

If you spend a lot of your time at work sitting at a desk, make sure you're sitting in the right position in relation to your computer. If you're unsure about correct posture, ask your line manager for a workplace assessment.
If you work on a computer a lot, it's important to take regular breaks. That means for every hour at your keyboard you should rest for at least 5 to 10 minutes.


Lifting

One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help prevent back pain.

Here are some key points to lift safely:

• Think before you lift.
• Start in a good position.
• Keep the load close to your waist.
• Avoid twisting your back or leaning sideways.
• Keep your head up.
• Know your limits.
• Push, don't pull.
• Distribute the weight evenly.

For more information on correct lifting techniques and safe manual handling, read our guide to lifting safely.HERE

Dealing With Back Pain Out And About

When You're Shopping:

• Don't shop until you drop - take regular rests or make several short trips
• Don't overload your trolley and use a high 'tray' trolley rather than a large deep one
• Distribute your shopping evenly between both hands or hold a bag in front of you, or use a small backpack (not large or over-filled)
• Wear comfortable shoes

In The Car:

• Adjust your seat properly so your arms have a slight bent at the elbow when your hands are on the steering wheel
• Support your lower back with a small cushion or rolled up towel
• Take regular breaks on long journeys and get out of the car for a stroll and a stretch

↑ Grab this Headline Animator

Straighten Up

Straighten Up is a simple, three minute exercise programme for all ages, designed to help strengthen the spine and improve posture.

The British Chiropractic Association wants everyone to incorporate this simple exercise routine into their daily lives.

Why not view the Straighten Up film clip below? You can then see just how simple and easy the exercises are.

Dealing With Back Pain At Home

The best way to sit down is to do it without bending your back. Stand in front of the chair with one foot behind the other, almost under the chair. Bend your knees, and at the same time place your hands on the arms or seat of the chair. Lower yourself gently into the seat. A chair with arms makes this much easier.

The following can also help back health in the home:

• Make sure work surfaces are a comfortable height so you don't have to bend your back
• Use a ladder or stable chair when painting or cleaning - don't stretch too far
• Squat or kneel when cleaning the bath or reaching low shelves
• Use an upright vacuum cleaner and keep it close to your body
• Ensure easy access to each side of the bed so you don't have to stretch when making it, and kneel or squat to tuck in sheets and blankets.
• Take regular breaks from time-consuming tasks

If you have children, make sure you:

• Bend your knees to pick up a baby - don't twist
• Kneel down to talk to toddlers rather than picking them up
• Adjust the height of the cot so you don't need to bend, or choose one with drop sides
• When unloading a pram's shopping tray, always bend from the knees
• When getting into bed, sit on the edge, lower your body on to one elbow and shoulder and draw up your knees and then feet. Reverse the procedure to get out.

The wrong sleeping arrangements can put additional strain on your back. If you're experiencing back problems, you might want to try the following:

• Replace a sagging mattress
• Lie on your back with a pillow under your knees or on your side with a pillow between your bent knees
• Don't have too many pillows - they support your neck, not strain it
• When buying a bed, try any you are considering for as long as you can. Your bed should allow ease of movement but mould to the contours of your body. Don't assume a bed marked 'orthopaedic' is what you need - the word can sometimes be used as a marketing tool.

To test if a bed is giving you the correct level of support, lie on your back and slide your hand, palm down, between the small of your back and the mattress.

If you can:

• Work your hand through with some resistance, the bed support is probably about right
• Slide your hand easily through a large gap, the bed is probably too hard (or saggy)
• Hardly force your hand through at all, the bed is probably too soft

If you're in pain, the easiest way to turn in bed is to bend your knees, bringing your heels up towards your buttocks. Let your knees fall to one side and as the weight of your legs takes you over, bring through your hip and shoulder - don't twist.

Ortho Royale 4.6ft Double Mattress Orthopaedic Mattress

Laptops & Backache ?

Laptops make us more mobile but they're blamed for a rise in back, neck and shoulder problems.

Almost 215,000 workers suffer from upper limb disorders (ULDs), also known as repetitive strain injury (RSI), according to the 2008/9 Labour Force Survey. The increased popularity of laptops may be adding to the problem.
Laptop computers were once used mainly by busy business people who had to work on planes or trains, but not any more.
Thanks to low prices, the rise in home working and wireless internet access, laptops are everywhere. In 2005, laptops outsold desktop computers for the first time ever.
About 8% of the workforce are teleworkers (working from other locations, using the home as a base or working from home). This figure is expected to rise.
The Health and Safety Executive’s 2006 Horizon Scanning paper reports that by 2015, 70-80% of workers could be, at least partially, working away from the office.
“I've seen many people with neck, back and shoulder problems caused by excessive laptop use,” says Tim Hutchful, a British Chiropractic Association-registered chiropractor.

Posture Advice

Bad posture is inevitable because of the way laptops are designed, says Levent Caglar, senior consultant ergonomist at the Furniture Industry Research Association (FIRA).
“The main problem is the keyboard being attached to the screen,” he says.
“You need the screen at arm's length but you need the keyboard near you, so you push the laptop further back, then your hands stretch out, then you hunch your shoulders.
"That creates bad posture. If I were designing a laptop, I’d do it with a detachable screen.
“The average human head weighs quite a lot. If it’s in the ideal position, balanced above the shoulders, it’s fine.
“But when you use a laptop, your ears are further forward than your shoulders. That’s like taking a weight and holding it out at arm's length.
“The load through your spine is much greater and, even worse, it’s a static load. You’re not moving. This causes neck, upper back and arm problems."
Tim says that laptops are fine when used properly. "There are plenty of ways you can make your laptop safer and more comfortable,” he says.

Laptop Use Tips

Use a separate keyboard and mouse so that the laptop can be put on a stand and the screen opened at eye level.

• Use your laptop on a stable base where there is support for your arms, and not on your lap.
• Take regular breaks. If you’re moving, there’s a lot less stress on your muscles and joints.
• Adopt good sitting posture with lower back support, and ensure that other desk equipment is within reach.
• Get into good habits before the aching starts. Neck, shoulder and back problems gradually build up over time.

When To See Your Doctor

Back pain: When To See Your Doctor

Many people with back pain never need to see their doctor. But you should feel able to call or visit your GP if you're worried about your back or feel unable to cope with the pain. As a general rule, people with back pain are advised to contact their doctor if the pain is no better after about a week.

You should certainly see your GP as soon as possible if you have any of these symptoms:

• Difficulty passing urine, or if you are passing blood
• Numbness around the back passage or genitals
• Numbness, pins and needles or weakness in the legs or arms
• Pain running down one or both legs
• Unsteadiness when standing

These are associated with uncommon conditions, but ones that need treatment immediately.

What can Your Doctor Do ?

What doctors can do for back pain

There's no quick fix for most back pain and your doctor is unlikely to be able to 'cure' you. However, they will be able to:

• Check you don't have a serious condition
• Discuss your posture and activity level
• If needed, help with a weight-loss programme
• Prescribe another type of painkiller
• Refer you to other health practitioners who can help
• Your doctor will probably give you a physical examination and ask you about your back pain.

Here are some probable questions your GP will ask. Think them through to make the most of your medical examination:

• When did your back pain start?
• What were you doing when it started?
• Have you had any back problems in the past?
• Where is your pain?
• What sort of pain is it - dull, piercing or shooting?
• Does it stay in the same place?
• What makes the pain better, or worse?
• Do you have any other symptoms, in your back or elsewhere?
• What does your back pain stop you doing?
• What have you been doing which might have contributed to giving yourself a bad back?
• What can you do in the future to try and keep your back healthy in the long term?
• If you're not happy with your doctor's diagnosis or if your symptoms keep coming back, go back to your GP or ask another health expert for their opinion.

Sit Correctly

If you work in an office and use a computer, you can avoid injury by sitting in the right position and arranging your desk correctly. Follow these tips:

Support your back

Avoid back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so that you can change the height, back position and tilt. Have your knees level with your hips. You may need a footrest for this.


Adjust your chair

Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries. Your elbows should be by the side of your body, so that the arm forms an L-shape at the elbow joint.

Rest your feet on floor

Your feet should be flat on the floor. If they’re not, ask if you can have a footrest, which lets you rest your feet at a level that’s comfortable. Don't cross your legs, as this can cut off circulation and cause hip problems.


Place your screen at eye level

Your screen should be directly in front of you. A good guide is to place the monitor about an arm's length away, with the top of the screen roughly at eye level. To achieve this you may need to get a stand for your monitor. If the screen is too high or too low, you'll have to bend your neck, which can be uncomfortable.

Using the keyboard

Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100-150mm) at the front of the desk to rest your wrists between bouts of typing. Your wrists should be straight when using a keyboard. Keep your elbows vertical under your shoulder and right by your side. Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys.

Keep your mouse close

Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending. If you are not using your keyboard, push it to one side if using the mouse a lot.

Avoid screen reflection

Your screen should be as glare-free as possible. If there’s glare on your screen, hold a mirror in front of it to identify the cause. Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows and replace ceiling lighting with table lights. Adjusting the screen's brightness or contrast can make it much easier to use.

Working with spectacles

People with bifocal spectacles may find them less than ideal for computer work. It's important to be able to see the screen easily without having to raise or lower your head. If you can’t work comfortably with bifocals, you may need a different type of spectacles. Consult your optician if in doubt.

Make objects accessible

Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.

Avoid phone strain

If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.

Back Magic ?

The Bodi-Tek BackMagic

The BackMagic is specifically designed to relieve back pain due to tight muscles, the loss of lumber curve and poor spinal alignment. Targeting the lumbar region of the lower back the BackMagic is an easy to use solution for spinal tightness and tension.

We all spend way too much time sitting, which negatively alters our posture by flattening our lower back and neck curves.
This inevitably causes stiffness and tightness of the postural muscles that are attached to our spine.  The BackMagic is an effective and portable device that can easily help to alleviate this universal problem.

Use the BackMagic twice a day for only 5 minutes and your spine will become more flexible and your posture will totally transform. You will be able to stand taller and look and feel better in just 10 minutes a day. If in any doubt read the reviews which are everywhere for this simply but effective problem solver.

Health Tip:


If you have a recognised back or neck condition including any Spondylosis, Osteoporosis, Severe Arthritis, Spondylolisthesis, Spinal Lesions/Tumours, and Acute Fractures, consult your doctor before use.

Part of your daily routine


Before using the BackMagic read the user guide to maximise the benefits.

Perform a five-minute stretch per session in your desired position. Two sessions a day are recommended, although you may enjoy using the BackMagic even three times a day.  Pay special attention to your daily progress. Individual results may vary. Some users experience immediate relief and noticeable benefits, while others may take several weeks.

Start by using the BackMagic for 1 minute twice a day. Even with this minimum amount of use you should expect to feel the affects as your body adjusts. As your flexibility and posture improve you may want to advance to Level 2. Progression to Level 3 should only be considered if you are high flexible. i.e. you already do  yoga, pilates, gymnastics or athletics.

Handy Tip:


Relax! One of the keys to a good tension relieving stretch is relaxation. Take a deep breath, exhale gently, and let your body weight work together with gravity. You will achieve a greater stretch and arrive at a more relaxed state sooner.

How to use

The BackMagic was designed to make your life more enjoyable through better back health. Use the BackMagic to stretch muscles and relieve back pain due to tight muscles, excessive flexion, and poor spinal alignment. Incorporate it into your daily routine to achieve maximum results. The user guide goes into more detail on the various exercises and routines.

Nick "This has to be the single most useful item that I have bought in my quest for relieving my lower backache,everyone is different and not everyone's back will respond in the same positive way,all I can say is that it's worked form me.5 minutes in the morning before I leave for work and then 5 minutes in the evening before bed, with the Back Magic set at the lowest setting,with my arms by my sides,palms face down and with my knees up with the soles of my feet flat on the floor,when the 5 minutes is up, I found it easier to roll over onto my side and lay still for 30 seconds or so and then slowly sit up and then stand up,slowly."



Bodi-Tek Back Magic Available HERE