Neck pain is a common issue that many people in Hong Kong tend to ignore, but it can often lead to more serious long-term problems. Have you ever experienced shoulder and neck discomfort after looking down at your phone or working at the computer for extended periods? Or perhaps you feel your neck stiff and tense after a long day of work? These are early signs of potential chronic neck pain if left unaddressed. If you don’t address these issues early, they can eventually become hard-to-treat neck, shoulder, and cervical spine pain.
Common Causes of Neck Pain
Neck pain can be caused by various factors, including trauma, strain, and lifestyle habits. Understanding these causes can help us better prevent and treat neck pain, improving our overall quality of life.
1. Long Periods in the Same Posture
Prolonged use of phones and computers can put stress on the neck. Muscles and joints become tight and weak, leading to discomfort.
2. Incorrect Muscle Use and Repetitive Movements
A lack of regular exercise combined with incorrect muscle use during daily tasks can lead to repetitive strain injuries. We tend to rely on weaker muscles to compensate, which makes them more prone to damage.
3. Inappropriate Pillow
Using the wrong pillow can contribute to neck pain. A pillow that is too high or too low increases pressure on the cervical spine, leading to discomfort.
4. Stress and Poor Sleep Habits
Stress increases the body’s sensitivity to pain, and insufficient rest reduces the body’s ability to heal itself. Over time, this can lead to spinal pain.
How to Self-Assess If You Have Neck Pain
You can perform the following self-assessment methods to determine if you’re experiencing neck pain. If you feel increased pain, limited movement, or experience numbness or tingling during any of these movements, it’s important to seek physical therapy to prevent the situation from worsening.
Neck Rotation
Slowly rotate your neck from side to side, checking if you can turn freely in all directions. If you feel pain or restricted movement, this could indicate tight muscles or joint issues in your neck.
Up-and-Down Flexion
Gently lower your chin towards your chest, then tilt your head back to look at the ceiling. Observe if there’s pain or stiffness during this movement. Intense pain or limited motion could be a sign of disc issues or cervical spine degeneration.
Shoulder Shrug
Lift your shoulders as high as possible, then relax. Feel the tension in your neck and shoulders. If you experience abnormal tightness or pain, it may indicate excessive muscle tension in the neck area.
Side Stretching
Tilt your head gently towards each shoulder and observe any pulling or pain. If pain increases or you feel a pulling sensation during side stretches, this may signal strain on the neck’s ligaments or muscles.
When to Seek Physical Therapy for Neck Pain?
If your neck pain persists for more than a week without improvement, or if you experience any of the following symptoms:
- Numbness or tingling in your arms, like being pricked by needles.
- Muscle weakness, particularly in the arms or fingers.
- Limited neck mobility, making it difficult to rotate your head.
- Severe headaches or blurred vision, along with other neurological symptoms.
These conditions may indicate a more serious issue with your neck, and it is recommended to seek help from a professional physical therapy clinic for an accurate diagnosis and appropriate treatment.
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