FIRST AID FOR NECK PAIN :Reducing Neck Pain.

Source: www.backandbodycare.com/home/neck/neck.htm

Stop any exercise or treatment that increases your pain. When you first feel a catch or strain in you neck, try these steps to avoid or reduce expected pain. These are the most important home treatments for the first few days of neck pain.


First aid # 1
ICE
As soon as possible, apply an ice pack to the injured area. (10-15 minutes every hour). Cold limits swelling, reduces pain and speeds healing.

First aid # 2
MEDICATION
Some medications are available without a prescription. If the non-prescription dose does not relieve your pain CALL YOUR DOCTOR. Take aspirin or ibuprofen reglularly as directed on the bottle(call your doctor if you've been told to avoid anti inflammatory medication). Acetaminophen (tylenol) may also be used. Take these medications sensibly; never exceed the dosage suggested on the bottle, the maximum recommended dose will reduce the pain. Masking the pain completely might allow movement that could lead to re-injury.

First aid # 3
CHANGE POSITION FREQUENTLY
Take the time to add a small pillow or towel roll to support your head/neck when you are sitting or lying down. DON'T STAY IN ANY POSITION THAT INCREASES YOUR PAIN.

First aid # 4
RELAX YOUR MUSCLES Listen to soft music - Practice deep breathing - try one of the commercially available relaxation tapes.

First aid # 5
USE A COLLAR USE A COLLAR A soft collar can help to rest your neck. This should be used for short periods .(Not more than an hour at a time. - take it off after the first fifteen minutes to be sure it does not increase your pain - Not more than a few days.)

First aid # 6
STRETCHES

DO NOT CONTINUE WITH ANY EXERCISE THAT INCREASES YOUR PAIN. YOUR SHOULD FEEL A GENTLE STRETCH TRY TO RELAX.

SIDE STRETCHES
Sit or stand in a comfortable position
Move your head slightly to one side, bringing your ear closer to your shoulder
Keep your shoulders down
Relax and hold for 5-10 seconds
Stop if pain is increased or has moved into the arm or toward the hand.
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CHIN TUCK
Sit or stand in a comfortable position
Pinch your shoulder blades together
Bring your chin back so it is in line with your shoulder and hip(see picture)
Keep eyes level - do not look up or down
This is a very small movement of your head, do not push back too hard.
Keep your shoulders down
Relax and hold for 5-20 seconds
Stop if pain is increased or has moved into the arm or toward the hand.
click here for picture

TURNING
Sit or stand in a comfortable position
Turns your head slowly to one side.
Keep your shoulders down.
Relax and hold for 5-10 seconds.
Stop if pain is increased or has moved into the arm or toward the hand.
click here for picture
Do the first aid exercises three to four times a day .
After two or three days of home treatment:

Slowly increase the frequency of the first aid exercises. When your pain is gone slowly resume normal activities. Continue to use caution with lifting, bending, sitting & sports for 6 - 8 weeks, after the pain is gone, to allow the neck to heal. If you have a regular exercise program begin easy exercises that do not increase your pain. Start with 2-5 repetitions twice a day and increase to 10 as you are able.