The head weighs about 10 pounds and the cervical spine not only supports the weight of the head, but also protects the vital nerves and blood vessels in the neck. The cervical muscle and ligament complexes keep the cervical spine stable and moving, and like the lumbar spine, the cervical spine can be painful. The causes of cervical spine pain can be divided into three categories.
1. age-related degeneration: changes in the joints of the cervical spine, dehydration and atrophy of the intervertebral discs, osteophytes and secondary foramina and central spinal stenosis as we age can be the cause of cervical spine pain.
2, trauma: whipping injury is a typical cervical spine injury-sudden direct or indirect violence under which the cervical spine is first hyperflexed or hyperextended, and then hyperextended or hyperflexed, leading to sprain or strain of neck muscles, ligaments and tendons, which can also lead to injury of the synovial joints and intervertebral discs; most of these injuries are within 2 weeks, and severe injuries may take longer, with more than two-thirds of patients recovering within 2 months. Other than a very small percentage of patients who will not have cervical pain in the future, most patients have cervical pain for life
3.Postural cervical spine pain: those who work long hours at a desk are prone to cervical spine stiffness and pain.
Regardless of the cause of whiplash pain, there are many ways to relieve or even eliminate your whiplash pain. Of course, some methods may not be suitable for you. When in doubt, promptly contact your doctor and follow your doctor’s advice.
a. Cold compresses: cold compresses within 48-72 hours of a soft tissue injury can reduce inflammation, swelling and pain, and can also relieve muscle spasm in the early stages. cold compresses are applied by wrapping a towel around an ice pack and placing it over the injury for 20 minutes/hour, at least 3-4 hours a day, or by using a special ice pack.
Second, hot compresses: about 3 days of cold compresses followed by hot compresses can relieve pain and muscle spasm. Hot compress time not more than 15-20 minutes each time, at least 1 hour interval, can not be overly hot compress, otherwise counterproductive, absolutely no electric blankets.
massage: although massage has no therapeutic effect on the cause, gentle professional massage can temporarily relieve symptoms
Braking: when cervical sprain or other reasons require cervical collar or neck brace braking, the collar or neck brace must be appropriate, keeping the cervical spine in a neutral position with the jaw not raised and the head tilted forward; do not brake for a long time; apply a soft collar when sleeping.
Rest: if the pain is heavy after the sprain, consider resting for a few days, and when the soft tissue damage is heavy, consider bed rest, which is beneficial to soft tissue healing, but the bed rest time should not be too long, otherwise it delays recovery, and the cervical spine can move within the tolerable range when in bed.
Third, the neck muscle isometric exercise
Note:If you have high blood pressure, follow your doctor’s advice.
Guideline:Start exercising after your doctor agrees, starting with 3 times a day, 3 repetitions each time, gradually increasing to 8-10 repetitions each time, exerting appropriate force to not have pain, exhale when exerting, relax between 2 exertions, and stop exercising when pain increases.
1, against hyperextension exercise: the back of the head ten fingers interlocked, lower the head, inhale, head forcefully backward, while blocking the head back with the hand, adhere to the end of exhalation, about slow count to 5, relax for a while, repeat.
2, against flexion exercise: forehead ten fingers interlocked, lower the head, inhale, head force forward flexion, while blocking the backward tilt with the hand, adhere to the end of the exhalation, about a slow count to 5, relax for a while, repeat.
3, against lateral flexion exercise: put the right hand to the right ear, keep the head in a neutral position, inhale, head to the right side, while blocking with the hand, adhere to the end of exhalation, about slow count to 5, relax for a while, repeat; the same method of exercise left.
4, confrontation rotation exercise: the right hand to the right temple, the left hand to the left rear side of the head, the two hands relative, keep the head neutral position, inhalation, look to the right, both hands like to turn the head to the right, adhere to the end of exhalation, about slow count to 5, relax, repeat; the same method of exercise the left side.
Four, activity exercise
Note: with rheumatoid arthritis and cervical fracture within 1 year, do not activity exercise.
Doctors agreed to activities 3 times a day, activities with pain, stop activities, only do isometric exercise.
1.rotation activity: lower the head, jaw close to the chest, slowly and extremely turn the head to both sides of the shoulder respectively, gradually increase the intensity, 5-10 times per group.
2.Lateral activities: keep the head in a neutral position, tilt the head extremely to one side and then tilt it to the opposite side, 5-10 times per group.
3, flexion activities: head down, jaw extremely close to the chest, and then head back to neutral position, 5-10 times each group.
Five, the root of the neck exercise
Tension in the muscles of the neck root can also lead to pain and discomfort. The cause of muscle tension may be postural or for other reasons. The following exercises can reduce muscle tension.
1. shoulder joint drawing circle activities: stand, chest up, head slightly lowered, upper limbs relaxed, bilateral shoulder joints rotate clockwise, do not try to throw the upper limbs in a large circle, the number of times can be gradually increased to 20.
2. Bilateral scapulae squeezing activities: stand, chest up, head slightly lowered, upper limbs relaxed, bilateral scapulae squeezed backwards and towards the midline, then return to position and relax, gradually increasing to 15 times.
Sixth, upper cervical spine relaxation
A posture for a long time can be supra-cervical muscle tension, mostly in voluntarily workers, or special work needs, or lying head cushioned to watch TV, can lead to occipital neck pain, tension and headache, the following methods can relieve symptoms.
2 tennis balls into socks, squeeze the tennis balls into the end of the socks, tie them tightly, lie on your back on a carpet, and place the tennis balls on the pillow outside the pillow rung until the muscles are relaxed, with no time limit.
Although cervical spine exercises can solve problems such as neck pain, long-term relief requires maintaining good posture and habits.
VII. Traction
Note: Cervical traction is indicated for all patients except those with rheumatoid cervical spondylosis and those with physical weakness.
Traction weight 5-10 pounds, sitting position with the back against the back of the chair, traction direction at an angle of 20 degrees with the long axis of the body, twice a day for 20 minutes each time, consult a doctor if the pain is not relieved within 1-2 weeks or if traction makes the pain worse.
VIII. Other treatment methods
1.Physiotherapy: light therapy, electrotherapy, hydrotherapy, heat therapy, cold therapy, etc.
2.Massage: by an orthopedist, masseur or physical therapist.
3, drugs: NSAIDs, muscle relaxants, opioids for severe pain.
4. pain point closure.
5.Acupuncture.