Neck pain caused by muscle strain, – a common problem today, which is characterized by the appearance of unpleasant sensations mainly in the back of the neck, shoulders, and back of the head. However, pain – far from the most serious problem, it is associated with overexertion of the neck muscles.
Constant stress on the neck muscles can cause fatigue, malnutrition of the brain, headaches and blurred vision. To avoid these unpleasant consequences and get rid of neck pain, you need to know why the neck muscles are overstretched, how to relax them and prevent the problem from recurring.
What are the causes of neck muscle tension?
There are several main causes that cause tension in the neck muscles:
- incorrect body position when walking;
- prolonged sitting;
- incorrect body position when working at a computer or laptop;
- the habit of constantly looking at the smartphone;
- wrong posture;
- uncomfortable pillow;
- constant stress;
- failure to properly relax muscles.
The most common cause of pain and even burning sensation in the neck, shoulders, arms, the area between the shoulder blades and the back of the head is strain of the trapezius muscle, which extends from the base of the skull and ends at the medial edge of the scapula.
Strain of the neck muscles is fraught with a deterioration in the supply of oxygen to the brain, & nbsp; deterioration of vision, salt deposits, pinched nerves, deterioration of blood supply to muscles, premature appearance of wrinkles, swelling of the face.
Main points to pay attention to in case of muscle strain:
- how to relax your muscles;
- how to prevent muscle strain in the future.
How can I relieve tension in the neck muscles myself?
If you have persistent pain in the areas described above, the best solution is to see a doctor to determine the exact source of the problem.
It is not so difficult to determine that the problem lies precisely in the trapezius muscle: it is enough to "walk" fingers along this muscle, pressing lightly to find trigger points – when you hit the trigger point, you will feel how the pain radiates throughout the muscle.
If you have persistent pain in the areas described above, the best solution is to see a doctor to determine the exact source of the problem.
It is also worth noting that there can be several trigger points: at the base of the skull, directly on the neck, at the point where the muscle passes from the neck to the shoulder, near the shoulder blades.
There are several effective ways to help relieve tension in the neck muscles:
- Complete relaxation. This technique is good because it relaxes the muscles not only of the neck, but of the whole body, and also allows you to relax and relieve stress. Choose a quiet room for relaxation, lie down with your eyes closed, and mentally try to relax every muscle in your body, starting with your head. Breathe slowly and deeply.
- Massage. This task is best handled by an experienced massage therapist who knows how much force to work on the muscles. However, you can try to massage the neck yourself: warm up the muscles by first stroking and then performing circular movements. After that, tap the muscles with your fingertips and knead them, pinching them lightly with your fingers. Finish the massage with stroking movements.
- Exercises:
- raise your shoulders as high as possible to your ears, count to three and lower them, repeat 3 times;
- sit up straight, look straight, slowly move your chin to your shoulder, at the end point, linger for 10 seconds, turn to the other side;
- slowly tilt your head to the right and left shoulder, lingering at the end point for 5-10 seconds;
- raise your right hand up, bend it at the elbow, with your left hand grab your right elbow and gently pull it towards your head; at the end point, linger for 5 & ndash; 10 seconds, repeat with the other hand;
- pull your shoulder blades together 10 times;
- pull your shoulder blades back 10 times.
- Exposure to heat or cold. To activate the blood supply to the muscles, try alternately applying cold and warm compresses to the neck (for about 15 minutes each).
How to avoid re-straining the neck muscles?
The first thing to do if you want to prevent overexertion of the trapezius and other muscles of the neck, – properly organize the workplace: set the monitor at eye level, adjust the chair (chair) so that the elbows do not hang off the table.
Second – get rid of the habit of constantly looking at the smartphone.
Third – pay attention to the position when you sleep: on the stomach – this is the worst sleeping position – all experts agree on this; take care of the comfort of the mattress and the optimal height of the pillow.
Start doing any type of physical activity – yoga, pilates and swimming – excellent ways to maintain spinal health and muscle tone.
In addition, estet-portal.com advises you to regularly undergo relaxing massage sessions and consult a doctor in a timely manner in case of neck pain.
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