PrimaCare Fore treatment providers

Onset neck pain

Cause and symptoms


The majority of newly occurring neck pain is harmless and will go away on its own.

There may be several reasons why you experience pain in your neck. Perhaps you have had a sudden twist, have overloaded your neck/shoulders for some time or have some wear and tear changes. In most cases, you may not be aware of the triggering cause, which can be very frustrating. However, the treatment will often be the same, regardless of the cause of your discomfort.

There may be several local structures in your neck that can be the triggering cause of the pain, e.g. the joints, muscles and connective tissue of the neck. There will often be muscular tension and tenderness in the neck/shoulder area and this can extend further up towards the edge of the skull and cause a headache. The pain is most often localized in the neck and the pain can be stabbing in the neck and shoulders when you move your head.

Your pain may well be experienced as very intense. The prognosis for getting rid of your pain is good if you stay active and start exercising even if you still have neck pain.

 

How to help yourself

 

The vast majority of people get significantly better within a few days or weeks, without treatment. It is therefore beneficial to wait and see.

The prognosis for getting rid of your pain is very good if you stay active and start exercising even if you still have neck pain. You can take breaks during the day, but it is important that you maintain your activity level and physical fitness and avoid inactivity.

You should adjust your activities so that you can stay physically active as much as possible. You should avoid activities that worsen your pain and instead find other activities that you can do despite the pain. These can be, for example, walking or swimming/aqua aerobics as well as light exercises.

Exercise

It is important that you stay active and start exercising. Exercise is effective in reducing pain and discomfort, as well as preventing new discomfort in the body.

Below you will find a number of exercises to treat and prevent neck pain. You can do the exercises every day.

Double chin exercise

Double chin exercise

Repetitions: 6 repetitions (preferably several times a day)

How to do it: Sit on a chair and pull your chin in so that you get a "double chin". Hold the position for 15 seconds. and release slowly again.

Neck stretch

Neck stretch

Repetitions: 6 repetitions (preferably several times a day)

How to do it: Place both your hands on the back of your head, pull your chin back and gently press your chin down towards your chest so that you feel a stretch in the middle of the back of your neck. Hold the position for 15 seconds. Now turn your head to one side while keeping the pressure on your head and hold the position for 15 seconds. Finally, turn your head to the opposite side while keeping the pressure on your head and hold the position for 15 seconds.

Neck side bend

Neck side bend

Repetitions: 6 repetitions (preferably several times a day)

How to do it: Fold your hands behind your neck, pull your chin back and tilt your head quietly from side to side.

Stability 1

Repetitions: 2x10 repetitions with each arm

How to do it: Stand in a crotch position with both feet pointing forward. You must keep your arms horizontal from the shoulders and pointing straight ahead. Imagine you are holding a bow and arrow. "Strengthen the bow" by bringing one elbow tip backwards. Follow the movement with your eyes. Slowly return back to the starting position.

Wall slide

Stability 2

Repetitions: 2x10 repetitions

How to do it: Stand with your back against the wall. Pull your chin in and press your head lightly against the wall. Hold your arms out to the side with elbows 90° and fingers spread. Press your forearms against the wall and bring your arms along the wall up above your head and back in a circular motion. The exercise must be felt between the shoulder blades, but it must not hurt the shoulder joint itself.

Flyer

Stability 3

Repetitions: 2x10 repetitions

How to do it: Stand with your legs hip-width apart and bend your knees slightly. Bend your upper body diagonally forward and extend your arms out to either side in front of your shoulders. Move your arms out to either side as if they were wings. Think about pulling your shoulder blades together. The upper body is kept in the same position throughout the exercise.