You can sometimes feel pain in the neck, which can be the sign of a joint, muscle, neurological or posture problem… Massage, heat, exercise… Here are our physiotherapist’s solutions to stop the pain.
Neck pain can have various origins. It can be a sign ofa joint, muscle, neurological problem, result from a fall, bad posture (in front of screens in particular), intense stress, a problem with ocular motricity, bruxism… If the pain persists, it is advisable to talk to a doctor who will determine the cause. A consultation with a physiotherapist may also be recommended if the pain is of moderate intensity. “If the doctor identifies “red flags”, in other words, signs that go beyond the simple mechanical disturbance, the opinion of a rheumatologist or a surgeon can be sought“, says Stéphane Fabri, physiotherapist. In the meantime, here are some effective tips to relieve a painful neck.
1. Warm up
It is possible to apply heat to the back of the neck, as this helps to “relax” the area and relieve tension. A hot water bottle wrapped in a cloth for 10-15 minutes can really help. On the other hand, hot food is not recommended for people suffering from inflammatory, vascular or neurological rheumatic pathologies.
2. Self-massage
Neck pain is often linked to problems with neck tension and muscle contraction. Thus, massages or self-massages can have effects on the neck, an area where we observe “a very present muscular environment“, explains our interlocutor.
3. Do exercises promulgated by the physiotherapist
If no red flag is spotted, the green light is given for a physiotherapy treatment, with more lasting effects. Daily exercises can relieve pain, or even make it disappear, provided you follow the advice of your doctor or physiotherapist to avoid making the situation worse. Stéphane Fabri also warns followers of bad practice: cracking his neck did”almost no justification. Often, we compare the neck to a pile of plates, already unstable at the base. The more we crack, the more instability we create“, he explains.
4. Treat the origin of the problem
“Sometimes, despite a well-conducted rehabilitation, one can obtain a result that does not evolve“, regrets our expert. For pain caused by situations of stress or anxiety, this goes beyond the simple problem of the neck. You must then carry out your investigation and discuss the context around the onset of pain with your doctor, to identify a possible triggering event and embark on psychotherapy, if necessary. If the origin of the concern is orthoptic, it would be advisable to evaluate the ocular motor skills or the correct correction of his glasses, after consulting his ophthalmologist and/or his orthoptist.
5. Be more active
More and more people suffer from musculoskeletal disorders (MSDs), and this is partly due to a sedentary lifestyle. “The sedentary lifestyle spares the cervical spine from any physical activity, so muscle is lost. When we lose muscle, we tend to get stiff, and the lack of mobility creates pain“, says Stéphane Fabri. Regular physical activity daily (or almost) and adapted to his lifestyle can prevent the appearance of neck pain and reduce one of the aggravating factors of the latter, stress, by generating hormones well-being and reward.
Thanks to Stéphane Fabri, physiotherapist of the French Federation of Masseurs-Physiotherapists Rehabilitators (FFMKR).