Neck pain / cervicalgia
Rehab training for neck pain
Description of neck pain
Pain that is located in the neck and does not radiate into the arms is also known as cervicalgia. Neck stiffness is a painful condition that can occur in conjunction with strong or rapid pivotal movements in the neck, for example by jumping or by heading in football. It is likely that you may affect the nerve root of the spinal cord, which can cause the muscles to tighten as a form of protection thereby producing a reflexive cramp in the area. During these sudden movements, the thin and loose joints from the small gliding joints in the neck can wedge. As a rule of thumb; if there is pain when moving the neck the opposite way, it is a muscle problem and should be treated with muscle therapy. Conversely, if there is pain on the same side as the head moves to, there are arthritis problems, although often with increased muscle strain of the area involved. If you have pain in your neck and it is radiating into your arm, you should check with your doctor as it may indicate a disc herniation in the neck. The vast majority of neck pain can be remedied and prevented if you have strong muscles. If your muscles in the neck are strong enough, they can take over some of the stabilizing work that your discs, ligaments, and bones otherwise have to do.
Symptoms of neck pain
- Sudden pain in the neck region.
- Pain after sudden or excessive movements of the neck.
- The pain is aggravated by movements of the head and neck.
- Increased tension of the muscles, which also exhibit pressure soreness (sore to touch).
- Possible misalignment of the head (mal-positioning).
- Reduced movement in the neck.
Treatment of the neck
Throughout the last 30 years, both the therapists, doctors, hospitals, coaches, and practitioners themselves have been trained with the Ice-principle, RICE / RICEM. Over the last couple of years it has been well documented that ice actually has a negative effect on the healing process. Read more under ACUTE injury treatment.
Acute phase:
You should start the acute phase from the on-set of pain. Or as soon as possible.
0-20min. (Or as soon as possible after the outbreak of the injury)
Hip stability with foot lift – Do the exercise for 4 min. Focus in the exercise should be as follows:
- Make the neck and back long, imagine someone pulling your hair.
- Inhale deeply, pushing out the belly to make a “beer belly” each time you inhale.
- While the stomach is pushed out on the inhale, hold your breath and lift one foot 2 cm above ground, then shift as slowly as possible to the opposite side and lift the other foot. Keep changing until you eventually have to exhale and take another deep breath.
IMPORTANT! There should be no movement in the back during elevation of the foot. If you are experiencing this, then you are not breathing properly with “beer belly” extension of the stomach. And remember number 1, that back and neck must be kept long.
20-60min.
Here are 2 points which can help appease the injury.
- Muscle relaxant or painkillers such as Spascupreel (2 tabl. 3 g. daily for 9 days). To calm the muscles and provide muscular relaxation.
- Lie on a hard floor with the knees bent or with the feet up on a chair, and make your neck long.
1-48 hours
- Repeat the exercise above, 1-4 times per day.
- Repeat if necessary; muscle relaxant or painkillers such as Spascupreel (2 tabl. 3 g. daily for 9 days). To calm the muscles and provide muscular relaxation.
- Keep moving and avoid sitting in soft furniture / chairs.
- If you need to sit, keep your back straight and remember to make your neck long.
Subacute phase:
3-21 days.
- Rehab for neck pain.
- Heat treatment
- Massage.
- Muscle energy technique by an athlete, physiotherapist, or spinal therapist.
- Pulling exercises.
- TENS.
- Plausibly, muscle relaxant or painkillers such as Spascupreel (2 tabl. 3 g. daily for 9 days). To calm the muscles and provide muscular relaxation.
- Kinesiology tape.
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