Neck pain can also lead to muscle tension headaches as a result of muscle stiffness, often in fact the symptoms of neck pain create very important headaches that are connected to the upper trapezius muscles.
Inflammation often makes it difficult to sleep at night but be careful: taking painkillers to avoid pain is not the right cure!
What to do in cases of inflamed cervical and headache?
In these cases, whether the cervical neck pain is due to the hours we spend sitting or whether it derives from other causes, it is advisable to contact a physiotherapist who will treat the area by starting to work with pumping, a decontracting gun and then mobilizations of the cervical tract first very flat and passive to then move on to the more active ones, subsequently it will perform trusts (i.e. the crunch due to cavitation) which will unblock the joints by removing the adhesions that previously blocked. Doing DIY remedies to solve cervical problems is not recommended!
It's going to work on the cervical area that you go to solve the connected headache problem!
To help you maintain a posture suitable for sedentary work, you can rely on the Tech Therapeutics shoulder and back postural corrector with magnetotherapy, worn for a few minutes a day it will help muscle memory to maintain an upright position avoiding the situation of closed shoulders or neck moved forward.
At the end of each session, cervical exercises are always recommended to be performed at home
Among the most recommended, also to be performed independently, we have these three:
1) Cervical spine mobilization: hold the position for 5 seconds each:
- Forward head flexion.
- Neck extension towards the back.
- Head rotation to the right.
- Head rotation to the left.
2) Cervical stretch: maintain the position of the same exercises for 15 seconds each.
3) Stretching: maintain the position of the same exercises for 30 seconds each.
Warning: it's very important to follow this order because excessive and forced stretching can lead to muscle breakdowns going to cause worse damage!!
However, the Dr. recommends performing these exercises at least once a day, perhaps as soon as you get up as a muscle awakening or in the evening before sleeping, 3 minutes are enough to help our neck feel good.
How to sleep if you suffer from cervical pain and which pillow to use?
Physiotherapist Lencioni recommends a pillow that keeps the cervical tract in alignment with the rest of the spine or that does not keep the head too flexed or too extended, everyone must find the right one, there is no recommended brand or model.
What exercises can be done to straighten shoulders and back and prevent pain?
With office work we tend to assume a closed shoulder position which leads to a rigidity of the trapezius.
In the event that the shoulders are bent forward, reference is made to a joint problem, it is therefore advisable to contact a physiotherapy professional who will evaluate the situation. If the problem is not serious, we will work with assignments of exercises to be performed on the back and on the mobility of the scapulae, if instead it turns out to be serious, the most suitable path to follow will be evaluated with the specialist.
Clever advice from Dr. Posturologist Lencioni:
"I advise patients who work in the office to put post-it notes with the words "relax shoulders" or set an alarm clock every 20/30 to be able to get up from a chair for 5 minutes and reactivate the body with shoulder movements as well."
How to mobilize the shoulders and scapulae?
Rotate the shoulders 10 times backwards, always backwards never forwards, this movement helps to open up the shoulders and shoulder blades.
Sedentary lifestyle problems are all postural problems that can be solved even with small tricks, it is advisable to contact a specialist from the very first symptoms and to continue with maintenance sessions 1/2 times a week after solving the problem in order to get used to the our body to maintain the right posture.
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