My name is Hoang Tran. I’m an occupational therapist here in Hands On Therapy Services, and this is what I do with all my patients if they come in with neck pain,
What is a Neck Pain?
Neck pain is a discomfort or soreness in the cervical region of the spine, encompassing the neck and upper shoulders. It can result from various causes, including muscle strain, poor posture, injury, or underlying health issues.
3 Things You Should Not Do If You Have Neck Pain
These are three things not to do if you have neck pain. So, if you have neck pain, I’m not gonna share with you what not to do, but I’m gonna share with you one thing that if you did, could help you with your neck pain
- if you have neck pain, don’t stretch it into a painful direction, So, you might see other blog that say, “Oh, just stretch your neck, just pull on it.” But if it hurts, it might hurt you even more and it feels so unpleasant. You don’t even wanna do it So, the idea of this no pain, no gain isn’t always helpful because a no pain, no gain is a mindset of don’t give up, keep trying So, if you’re suffering from neck pain, don’t stretch into the pain. It might make it worse. That and it feels crappy.
- Number two, don’t rest it or not move it. You want to move it, but you wanna move it in the direction that feels good versus the direction that feels bad, So, sometimes people come in, they’re like, “Should I wear a brace for it?” Please don’t wear a brace. Wearing a brace is gonna make you stiffer. It’s gonna make the muscles more weak, and it can cause more pain in the long run. So don’t rest it, just learn in what direction to move it so that it will get rid of your neck pain faster.
- And the other third thing I recommend is to get help if it’s been lasting too long. So, I know we all wake up sometimes with a kink of our neck and things like that and you feel a little stiff, but if it keeps lingering, it keeps lasting for longer than a week or two, or you keep getting a recurrence of, like, how pain for your neck is or how tight it is, but only to one side versus other side, get help. It’s possible, get help. Go find a trusted occupational therapist or physical therapist who specializes in working with people with neck issues because it can be quite easy to get out of pain.
Usually, at my clinic, it only takes us a few sessions to get out of pain, but it takes a little bit longer to get to the root cause so you can know what to do so that doesn’t keep happening. And if it does keep happening, we teach people what to do to get rid of it, So, don’t do those three things if you have neck pain, Don’t ignore it. That’s the last one.
So, don’t stretch into the painful spot. Don’t wear a brace or don’t rest and not move it. And then the other thing is don’t ignore it. Don’t ignore it. It’s really heavy. It has a lot of work to do.
And what happens, usually, as a certified hand therapist, what I see is, that by the time you ignore it, you’ll start to have hand and arm problems. And that’s usually when people come to me because they have hand and arm problems that are all coming from their neck. So, if you can take care of some of your neck pain beforehand, it might not get that bad.
So, those are do not do’s. But here’s the one thing that I do for every single one of my patients who comes in and has neck pain. Believe it or not, I will start at their lower back. I know your lower back might not be hurting. And I’m not asking for it to hurt. Thank goodness it’s not hurting, But what happens is the muscle is set in your lower back, and actually, connects up to your neck. So, everything is a little connected. And without going into huge, you know, anatomy lesson here, your back muscles all connect up to your, you have your lower back, you have your thoracic and then you have your cervical. So, all those muscles run up the whole, you know, of your whole back,
One of the preferred exercises to initiate relief involves instructing the individual’s father, for instance, to perform a specific movement when he mentions experiencing neck discomfort. Similarly, when the individual’s child or spouse communicates neck pain or tightness, the same movement, known as a standing extension, is recommended. The person demonstrates the exercise, standing on a small step for visibility due to their shorter stature. In this stance, with feet shoulder-width apart, hands are placed on the hips (not the lower back). While maintaining straight knees, the individual emphasizes pushing the hips forward without tilting the neck backward. Instead, they advocate tucking the chin to ensure forward-looking posture during the backward movement.
Believe it or not, do 10 of those throughout the day every two hours and then check your neck. See if it’s looser, See. So, those are the do not do’s, Three do not do’s, but one do this and it’s gonna help reduce some of that neck pain that you have.
My name is Hoang Tran. If you’re in Miami and you’re suffering from any kind of neck or arm test issues, then give us a call here at the clinic so we can help get to the root cause of what’s going on and help you get some real results. If you like this blog, click the like and subscribe button and if you have any comments at all, or any questions, leave me a comment below.
About Hoang Tran – an expert in physical & occupational therapy
Hoang Tran is a Miami certified hand therapist , the owner of Hands-on Therapy Services and the author of the book “The Hands-On Approach”. She loves helping people with hand, neck and shoulder problems because she knows how bad and debilitating they can get if not addressed and treated properly (once and for all!).
Her occupational therapy practice aims to bring patients back to full functionality, without pills, injections or surgery. Occupational and Physical Therapy are both offered at Hands-On Therapy by our experienced therapists who provide a comprehensive approach to your care.
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