Welcome Back, Today we come with information on some exercised for Cervical , back pain and knee pain in two series. Let us know little bit on these pain and caused.
Credit to : Awdhoot Bone Manipulation and Bone Alignmnet Treatment Center.
Neck Pain
Neck pain, sometimes called cervicalgia, is pain in or around your spine beneath your head. Your neck is also known as your cervical spine. Neck pain is a common symptom of many different injuries and medical conditions.
You might have axial neck pain (felt mostly in your neck) or radicular neck pain (pain that shoots into other areas, such as your shoulders or arms). It can be acute (lasting from days to six weeks) or chronic (lasting longer than three months).
Neck pain can interfere with your daily activities and reduce your quality of life if it’s not treated.
Fortunately, most causes of neck pain aren’t serious and improve with conservative treatments, like pain medicine, exercise and stress management.
Neck pain is common, affecting 10% to 20% of adults. It’s more common in women and people assigned female at birth. Your chance of developing it increases with age.
What are the possible causes of neck pain?
poor posture
working at a desk for too long without changing position
sleeping with your neck in a bad position
jerking your neck during exercise
Aging
Mental Stress
Injury
How is neck pain managed or treated?
Treatment aims to relieve your pain and improve movement in your neck. Most causes of neck pain eventually improve and can be managed at home.
If your pain is severe, you may need to work with a spine or pain specialist.
How can I prevent neck pain?
You can take steps to prevent neck pain related to strains and tense muscles.
Practice good Posture : Position electronic devices, like computers and phones, so you don’t have to slouch or strain your neck when using them. Keep your shoulders aligned and your back straight when seated so you’re not straining your neck. Adjust the seats in your car to maintain good posture while traveling.
Adjust your sleep position : Maintain good posture when you’re asleep. If you sleep on your back or side, use a pillow to support your head so your head and neck are aligned with the rest of your body. If you sleep on your back, place a pillow underneath your knees to take additional pressure off your low back. Avoid sleeping on your stomach with your head turned
Stay Active : You can use many of the same exercises used to relieve neck pain to prevent it. If you work a job that involves sitting for long periods, take occasional breaks to move around and stretch your entire body, including your neck muscles.
Don’t carry heavy weight on your shoulders : Avoid carrying heavy objects like book bags or suitcases over your shoulder. Instead, consider using luggage or bags with wheels.
Exercise your upper back extensor muscles : It’s normal to lose strength in your upper back as you age. As a result, your shoulders rock forward, and your head tips forward in a position in front of your spine. This positioning puts additional strain on your neck and upper back.
Scapular Squeezes : Pinch your shoulder blades together 10 times
Standing Push -ups : Do push-ups in a doorframe, allowing your shoulders to go past your hands 10 times.
Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.
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Awdhoot Bone Manipulation and Bone Alignment Treatment
