Neck Pain Prevention Tips El Paso, Texas

Share

Neck pain prevention can go a long way as long as you take proper care of your body, exercise, and practice healthy habits. Here are a few tips to help prevent neck pain before it begins. Neck mobility is a marvelous thing. The neck can move the head in various directions:

  • 90° of flexion forward motion
  • 90° of extension backward motion
  • 180° of rotation side to side
  • Almost 120° of tilt to each shoulder

 

 

A lot of us are very familiar with a stiff neck or a crick in the neck. This stiffness prevents us from moving comfortably. A crick in the neck can cause the neck part of the spine to feel stiff, rigid and immobile. Fortunately, prevention and various treatments can help.

Prevention:

  • Standing and sitting properly maintains proper posture and keeps muscles working/healthy. If you begin to hunch over, correct it immediately as it can quickly lead to pain in the neck. Pay attention to how you stand and sit and the more you do this it will become a healthy habit.
  • Do neck and body exercises regularly and try for a 30-minute cardio workout 3-5 times week.
  • Staying within a healthy weight-range will keep your spine in top form as it carries the weight of your body, and not overstrain it, which can lead to all kinds of pain.
  • With healthy weight comes a healthy meal plan, not just for proper weight but to strengthen muscles, bones, enriching the blood and getting to optimal health.
  • Smoking can affect the bones and muscles in your cervical/neck area of the spine, as well as all the other areas of the body. Therefore it is time to quit.
  • Sleep with correct head and neck posture. Sleeping with your head in an awkward position is an easy set-up for a strain and pain.
  • Stress and tension reduction. Tense muscles in the neck and shoulder often lead to pain in the neck. A few effective ways to reduce stress can be writing, talking to friends, exercising, walking, listening/playing music, art/crafts, cooking, reading,  and turn to these when the stress begins to build.
  • Driving safely and wearing seat belts can help prevent whiplash.
  • Using the proper equipment to protect your neck while participating in sports that can lead to neck injuries like football, skateboarding, wrestling, soccer is a must.

 

 

Taking care of your body is a complex process. Lifestyle changes pave the way to wellness and making these changes will benefit more than just the neck.

Don’t worry about the list and try to check everything off. Look at the things that apply to you and try to implement a few of these tips one at a time. Keep the bigger changes like quitting smoking/losing weight in the foreseeable future. It takes time, patience and commitment. With a little hard work, it will pay off, and you should have a healthier life with less neck pain episodes and remember prevention is key.

 

Massage

This is a popular therapy that relieves:

  • Aches
  • Fluid retention
  • Inflammation
  • Muscle tension
  • Pain
  • Spasms
  • Stiffness

Other benefits include improved blood and lymph circulation, flexibility, range of motion, and increased tissue elasticity. While increasing circulation the muscles are warmed along with other soft tissues like tendons and ligaments.

 

Swedish

It is one of the most popular massage types in the US. Usually, therapeutic muscle lotion or oil is used to reduce friction and relax the area/muscles as the therapist performs light stroking in one direction with deep pressure in another to relax and loosen the muscles and surrounding ligaments/tissues.

This takes the blood flow and flushes lactic acid, uric acid, and other waste products from the muscles. The ligaments and tendons get stretched, which increases their soft but firm/strong feel. The nerves are stimulated and relaxed, with any stress in the muscles taken away. Relaxing the muscles is the overall goal.

 

Deep Tissue

This technique aims at chronic muscle tension. The strokes are slower, using more intense direct pressure to release the built-up stress, knots, and tightness. Depending on how deep the muscle and tissue stress maybe, the therapist will adjust their hand positions, strokes, and intensity periodically to work the tissues releasing tension.

 

Relaxing the Muscles

The therapist using their hands or tools to rhythmically knead, rub, and stroke muscles, circulation begins muscle stimulation. This blood flow brings needed oxygen and nutrients and helps the muscles eliminate waste products, like lactic acid, that can collect in the muscles brought on by spasms, which cause pain.


 

El Paso, TX Chiropractic Neck Pain Treatment


 

NCBI Resources

Individuals with chronic neck pain that don’t seem to have a cause, could be trigger points. A doctor will refer you to a physical therapist, chiropractor or another spine specialist to conduct an examination for trigger points.

 

Post Disclaimer

Professional Scope of Practice *

The information herein on "Neck Pain Prevention Tips El Paso, Texas" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Recent Posts

Lower/Lumbar Back Total Disc Replacement or Fusion Options

Many doctors/surgeons rely on the widely adopted lumbar spinal fusion. However, experts have asserted that… Read More

June 21, 2021

The Myth behind Exercise-Induced Immunosuppression.

Physical exercise has a powerful effect on our bodies. Most of the exercise benefits can… Read More

June 21, 2021

The Perioperative use of Nutraceuticals: Probiotics

Nutritional assessment is a critical step that inpatients have to go through before undergoing surgery.… Read More

June 21, 2021

Summer Heat Can Affect Joints and Movement

Although it is not officially summer, the past few weeks sure feels like it. Especially… Read More

June 18, 2021

Microbiome-Immune-Metabolic Axis: Inflammation and Obesity

Obesity is an impactful disease favored by multiple factors with no signs of abating. Despite… Read More

June 18, 2021

Personal Injury, Trauma & Spine Rehab. Specialists

Online History & Registration 🔘
Call Us Today 🔘