It is very important that those of us with neck pain learn what we can do to help ourselves as the benefits from treatment are always much more satisfying for both the healthcare provider and the patient. Self-care promotes independence and a feeling of accomplishment. You are the most important part of this “team” effort to get you better! Let’s take a look at what self-help techniques you can apply when neck pain strikes.
Acute Stage – Neck Pain
This is the period of time when neck pain first starts and it’s usually very sore and painful. This stage occurs immediately after an injury and can last for a week or longer if you are careless about your activities. At this stage, you need to apply the principle of “PRICE” (Protect, Rest, Ice, Compress, Elevate). To protect the neck, avoid quick/unguarded movements as these can re-injure the tissue. Rest means holding back on some activities that may place strain on the neck. Ice is a WONDERFUL pain killer and anti-inflammatory and should be done on/off at 15-minute rotations of ice/no ice. This creates a “pump-like” action that pushes away the swelling and reduces pain. After 24-48 hours, you can alternate ice/heat at 10/5 minute intervals as heat relaxes tight muscles and help reduce pain. These self-help techniques can continue for a few days to a whole month, depending on the degree of injury.
Sub-acute Stage
This stage of healing starts anytime after 48-72 hours and can last 4-6 weeks or more, depending on again, the degree of injury, and is “niceness” dependent! During this stage, the scab becomes hard and stronger/less likely to re-injure. During this stage, slowly implement range of motion, fiber stretching, and isometric exercises into your program. Progressively harder exercises and re-introduction back into “normal” activities should occur during this time.
Chronic Stage – Conclusion
This stage can last from 8 weeks to one or more years. When neck pain persists, determine which desired activities are well tolerated, including exercises. When “flare-ups” occur, a brief time period with PRI(CE) is nice! Exercises here can be quite physical and progressive, based on your tolerance and exercise experience. If you are searching in North Dallas for a chiropractor, feel free to visit us at Woodward Chiropractic & Massage! Walk-ins are welcome and you can schedule an appointment online.
