i am 17 year old.i have been carrying heavy school bags since i was 12.now that caused a severe pain in my neck and shoulders.i have stopped carrying the bags now but when i bend for a minute,or lift small weights my neck aches and i have to twist and turn my neck till the pain stops.i am unable to do even the crunches.i consulted the doctor but all he said was to maintain correct posture and undergo physiotherapy.but physiotherapy is very costly,so can u please suggest some exercises and measures to prevent the neck pain.now my necks beginning to pain because i typed all this.please help
2009-04-10T08:06:47Z
and also please tell me whether the neck pain can be completely get rid off or can it be only minimised making it my life long companion
Dee in CO2009-04-10T07:52:25Z
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You might look into something called the Alexander Technique. It's a way to relearn how to hold yourself so you don't bend your neck in a strange way when you do things. It involves learning to stand, walk and sit correctly, and how to go from sitting to standing without throwing your head back.
Crunches are very bad for your neck. You're either pulling on your neck with your hands or using it to support your head by itself, like if you held a bowling ball straight out in front of you at arm's length. There are other ways to work your core. Find them.
I used to get such neck pains once in a while, but then more frequently. It happens because of muscle weakness. You must correct your posture and immediately start exercises to strengthen your shoulder & neck muscles. Consult with a doctor before you start. Heat will help relax the tense muscles. Use a hot towel. It will take a few days for this episode to subside. Take tylenol or motrin for the pain. I wish I had started exercising years ago.
tension from normal activity will build up in your shoulders and cause neck pain. try gently stretching out the muscles twice a day- this is what they will do in physical therapy anyway - tilt you head to the side like you are trying to touch your ear to your shoulder, but only go till you feel tightness, not severe pain, hold for a few second and then switch sides and repeat. then tilt you chin down to your chest and hold. next reach your arms behind your back and and clasp hands then try to lift your arms up toward your shoulders (with them behind your back) and squeeze your shoulder blades together (inward). hold for a bit and then release your hands and reach straight out in front of you as far as you can reach and hold that fro a few seconds.
Repeat these stretches 2 to 3 times a day and you will start to feel more freedom of movement and range of motion. you can do any of these at any time if you feel the tightness come back like when you are sitting at a desk for a long time- just take a stretch break.