Introduction
A very sore neck! Waking up with pain This is a symptom that many people have to deal with. Suddenly waking up with pain without knowing the exact cause. So how do we know what is causing the pain in the back of our neck? Is there a way to observe the symptoms? In this article, we will learn about the causes of pain in the back of the neck so that we can find a solution and prevention that is right on point.
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What is neck pain?
Neck pain is sometimes called occipital pain. Symptoms usually start with a feeling of tightness or tension in the muscles at the back of the neck, which may spread to the shoulders, shoulder blades, and scapula. People who have symptoms will feel a dull or throbbing pain, especially when moving the head or tilting the neck. Sometimes, there may be a headache (if severe), especially in the occipital area. If the symptoms become severe, neck pain can be acute or chronic, often getting worse when staying in the same position for a long time. Sometimes, there may be complications related to balance or walking.
Causes of neck and nape pain
The causes of this symptom are varied, ranging from daily habits to physical problems of the body. Understanding the causes can help us prevent and relieve the pain. Let's take a deeper look at each cause in detail.
- Inappropriate posture
- Our modern lifestyle forces us to stay in positions that go against nature, not changing our postures for long periods of time, such as sitting in front of a computer for long periods of time, driving for hours, which causes the neck and shoulder muscles to work hard to maintain the position of the head, or looking down at a mobile phone frequently, which increases the pressure on the cervical spine, resulting in aches and pains.
- Accumulated stress
- When we are faced with stress, our body responds by tensing up our muscles, especially in the neck and shoulders. If this stress occurs regularly and continuously, the muscles will be in a state of prolonged contraction, causing poor blood circulation, causing waste products to build up in the muscles, and eventually leading to aches and pains. Stress management is one way to reduce neck pain.
- Insufficient rest
- Sleep is the time when the body repairs and restores itself, including muscles and tissues. If we don't get enough rest, the body doesn't have a chance to recover from the day's fatigue, causing muscles to remain tense and stiff. In addition, sleep deprivation can cause the body to produce more stress hormones, which can make neck pain worse.
- Muscle inflammation
- Inflammation of the muscles in the neck and nape of the neck is a common cause of pain, and can be caused by overuse or minor injury. Inflamed muscles become swollen, tight, and sore, making it difficult to move your neck.
- Cervical spondylosis
- This problem is most common in older adults, but it can also occur in people of other ages. When the cervical spine degenerates, it can compress the nerves, causing pain that radiates to the neck and back of the head. Sometimes, numbness may also occur.
How to relieve neck and nape pain
Preventive solutions for neck pain
- Adjust your sitting and sleeping position to be appropriate, especially when working in front of a computer or using a mobile phone for a long time. The screen should be at eye level and you should rest your eyes every 20 minutes. In addition, you should avoid bending your neck too much while using a mobile phone.
- A good pillow should support the curve of your neck properly, not too high or too low, so that your cervical spine is in a straight line, reducing pressure on your muscles and nerves, allowing you to sleep comfortably and wake up without neck pain.
- Gently massaging or stretching the muscles in the neck is a good way to relieve neck pain. Slowly rolling your shoulders helps to release tension in the muscles in the shoulder and neck, while slowly moving your head up and down increases flexibility in the neck muscles. Be gentle and do not force too much. If you feel pain, stop immediately.
Relieve symptoms after neck pain
- Applying heat or cold is an effective way to relieve neck pain. During the first 48-72 hours after symptoms appear, apply cold compresses to reduce inflammation. After that, switch to heat to help relax muscles and increase circulation, resulting in a feeling of relaxation.
- In case of severe neck pain, we recommend seeing a doctor. However, if you need to take painkillers, we recommend taking them as advised by a pharmacist. Commonly used drugs include general painkillers such as paracetamol. However, you should strictly follow the instructions and do not take the drugs for a long time without consulting a doctor.
- Physical therapy is a treatment option for neck pain. If your condition is chronic, your physical therapist will assess your symptoms and design a personalized treatment program. This may include massage, stretching, strength training, and the use of physical therapy equipment to increase muscle flexibility, which can help reduce pain.
Choosing a pillow to prevent neck pain
Choosing the right pillow is one of the best ways to prevent neck pain. A good pillow not only helps you sleep comfortably, but also helps maintain proper sleeping posture, reducing stress on the muscles and spine in the neck. Choosing the right pillow for your body is something you should pay attention to.
Key factors in choosing a pillow to prevent neck pain
Pillow height
- A pillow that is the right height will provide proper support between your head, neck and shoulders, keeping your spine straight and reducing the risk of neck pain. If the pillow is too high, your neck will be pushed up, forcing your muscles to work harder to maintain balance. Conversely, a pillow that is too low will cause your neck to droop, putting stress on your neck and shoulder muscles.
Pillow material
- The materials used to make a pillow directly affect the support and conformity of the user's body. Pillows made of memory foam or latex are good choices because they can distribute pressure evenly, reducing pressure points and neck muscle tension. High-quality memory foam will adjust to the shape of the head and neck, while latex has good elasticity, providing soft but firm support, helping to keep the neck and head in the correct position throughout the night.
Pillow shape
- The shape of the pillow helps to support the head and neck in the correct position. Pillows with Shoulder Curve and Cervical Curve that support the neck will support the head and neck better than regular pillows. They are a good example because they are designed specifically to support the curve of the neck, allowing the neck muscles to rest and relax fully while sleeping. They help distribute the weight of the head evenly, reducing the risk of neck pain that may occur from sleeping in the wrong position.
Choosing the right bed to prevent neck pain
You should choose a mattress that is firm enough, not too soft or too hard. A good mattress should support the body properly, help the spine to be straight, reduce pressure on the shoulders and hips. Recommended materials include polyurethane, latex or springs because they are highly flexible and provide balance, allowing you to maintain a good sleeping position even when turning. For the elderly or bedridden patients, latex mattresses are a good choice because they help distribute pressure, dissipate heat and are highly flexible.
How to sleep in the correct position
Proper sleeping position helps reduce muscle tension and maintains the correct alignment of the spine. For those who like to sleep on their backs, it is recommended to use a pillow with the appropriate height to keep the neck straight. For those who prefer to sleep on their sides, they should choose a pillow with the right height and width of their shoulders to keep the neck and spine in the same alignment. They may also use a bolster to hug to help maintain correct posture. Avoid sleeping on your stomach, as this position causes the neck to twist to breathe, which can cause pain.
End of article
For those who often have neck pain that interferes with their daily lives, we would like to tell everyone that every problem has a solution. We just have to pay attention and find the right solution. Starting to find information is considered the first step in solving neck pain. Every small change will definitely lead to good results. Of course, the pain that occurs is a warning sign for us to pay more attention to our health. We wish everyone to take care of their health and have better health!!