Best Tips for Cervical Pain | Dr. Rachit Gulati | Saaol Ortho Care
lifestyle modification for cervical pain
When neck aches and stiffness become chronic, it is likely that daily habits are either causing or worsening the pain. Evaluating posture throughout the day, as well as activities and stressors, may reveal opportunities to make changes that can help reduce neck pain and stiffness. It’s probably safe to say that most of us at some point in time have woken up with neck pain or can recall an event or injury that resulted in neck pain. In fact, at any given time, 13% of adults (women more than men) suffer from neck pain.
1. Practice good posture: Regularly using poor posture on a daily basis can cause the head to drift too far forward as the neck and upper back muscles become weakened and/or tightened, which overwork the cervical spine and lead to chronic neck aches and stiffness. Some tips for using better posture throughout the day include:
Sitting with the head in neutral position by keeping the ears directly above the shoulders. Whether sitting at the office, on the couch, or in the car, it is advisable to keep the head in neutral position, which places less stress on the cervical spine.
Taking breaks and stretching on a regular basis. When possible, taking a break from sitting or repetitive work at least every hour can reduce the risk of straining the neck. The break can be as simple as a short walk or simple range-of-motion neck stretches while still sitting at a desk or in a break room. Also, some work environments offer the option of working while standing, such as with an adjustable desk, which may be beneficial for some people.
2. Get Regular Exercise: Chronic neck aching and stiffness can make exercise more challenging, but keeping active when possible is typically good for the neck. Some ideas to try include:
Daily neck strengthening and stretching: can help keep the neck’s muscles strong and flexible, which can lead to better neck function and possibly less pain. One good example includes chin tucks, which involve looking straight ahead while pulling the head and chin straight back and holding for a few seconds before repeating. This exercise can be repeated multiple times throughout the day.
Exercise and stretch your neck: Keep your neck muscles strong by doing short sets of strengthening and stretching exercises throughout the day. One of the simplest exercises to do is the chin tuck exercise.
3. Sleep Well: Getting good sleep and keeping the cervical spine in a comfortable position throughout the night may help reduce neck pain and stiffness. Some ideas to consider include:
4. Pillow and mattress: Side sleepers may prefer a thicker pillow to help maintain a straight (neutral) spine, whereas back sleepers may prefer a thinner pillow to avoid forward head posture. Finding the most comfortable pillow can take some trial and error. Additionally, an old or soft mattress may need to be rotated, flipped, or replaced with a firmer one.
5. Reduce and Manage Stress: Stress and anxiety can play a role in causing neck pain and stiffness in some people. In addition to getting enough sleep, exercising regularly, and eating healthy, some ideas to reduce and/or better manage stress
6. Support group.: Meeting and talking with other people who are going through similar struggles with chronic pain may provide an emotional lift and/or new tips for managing chronic pain. Some groups meet locally, such as through an organization, and others might be available online.
7. Make sure your computer monitor is at eye level: Sit comfortably in front of your computer and close your eyes. When you open them, your gaze should be directly in the top-third of your computer screen. If you find you have to look down, you need to raise your monitor up.
8. Avoid lifting heavy items: Neck strain is a common cause of muscle aches, neck injuries, and debilitating pain. Lifting heavy items is not recommended for people who struggle with chronic and acute neck pain.
9. Increase your vitamin D and Calcium intake: Strong bones can help prevent osteoporosis. It is one of the most common causes of back pain in later life, especially in women. Keep your spine bones strong by getting enough vitamin D and calcium.
10. Lose weight if necessary: If you are heavier than your ideal weight, performing everyday tasks can be hard on muscles. your spine can cause the vertebrae to become misaligned, which can put stress on the joints - another possible cause of pain. When you lose weight, you effectively reduce the strain on your spine and back muscles.
#cervicalpain #Pain #trending
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Пікірлер: 122
Maine bahut se video dekhe cervical pain ke Yours the best Thanks dr saheb
Thanks sir 🙏
Bahut hi acheee jaankaaari aapne di h sir .thanks a lot .
@ashokmehta8046
Жыл бұрын
गर्दन में तकिया रखकर सो नही सकते है
Very good
Good helpful video
thanq sir
@SAAOLOrthoCare
2 ай бұрын
Welcome!
Good ❤
your are a god sir.
Thanks sir 👏👏
Best video n good tips thanks a lot dr
Very informative🙏
@SAAOLOrthoCare
5 ай бұрын
Glad you think so!
❤❤thnx Dr . 🙏🏻🙏🏻
@SAAOLOrthoCare
Ай бұрын
Welcome!
Maintaining your body posture Seedha hokr baithe yaa khedee ho . 2 .Proper seleep & matress use kree . Pillow jruur use kre 2"" thikness ka . 3 .proper exercise Chin exrercise Terpizious exercise . 4 avoid something life style Over bojh naa uthhaaye 5 take proper diet Ca vit D 15 minute dhoop 6 take less stress . 7 reduce over weight Control weight 8 proper use of gazattes Neck jhuka krr kaam naa kre .phon saamne rekh krr use kre 9 .Use collar in acute pain only 10. dont overlook nack pain .
Sir i can yoga for this
yah kaise theek hoga sar
Good
@SAAOLOrthoCare
4 ай бұрын
Thanks
Sir my height is 5'2 and weight is 45 from past two year I'm 24 now should i gain weight or its fine for now?
kamber me bhot Jada pain h kya karu
Cervical pain k chlte kya bp low ho sakta hai?
🎉sir
Sir plz 🙏 cervical pain ko door kerne ki exercises bataaye with demo .
@SAAOLOrthoCare
Жыл бұрын
Namaskar, For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082
Hello sir namaste sir ji Please please help me sir ji Please please help me sir ji Kya 1 problem ke liye 2 doctor Ji ka treatment le sakte hai kya sir ji Aurvedhe or homeopath CP problems ki dawa bata dijiye sir ji
@SAAOLOrthoCare
29 күн бұрын
Thank you for reaching out to us. To resolve your query, please contact +91 -9267960082. We value your interest and will be happy to assist you immediately.
Doctor please can you suggest for cervical rib
@SAAOLOrthoCare
11 ай бұрын
Namaskar, We suggest you to never ever overlook this issue. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Hello sir I am suffering from cervical pain # please suggest me Treatment. .
@SAAOLOrthoCare
Жыл бұрын
Hello, you can take consultation from our senior doctor about it. For more details or consultation with Dr Rachit Gulati, please call or whatsapp us at +91 9267960082.
Doctor do I need to keep anything under neck while sleeping? As I avoided pillow too… but tou said to have one, so do I need to keep something under neck?
@SAAOLOrthoCare
Жыл бұрын
Namaskar, For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Kya online appointment mil sakti hai
@SAAOLOrthoCare
Жыл бұрын
Namaskar, For more details or online consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
I'm suffering in it , plz suggest me , doctors give nebrol forth , potassium based tablets , I'm feeling dazzling too
@SAAOLOrthoCare
Жыл бұрын
Namaskar, For more details or online consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Thankyou sir mujhe cervical hai sleep design bhi hai kya karna chahiye dono ke liye
@SAAOLOrthoCare
Жыл бұрын
Namaskar, We suggest you to never ever overlook this issue. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
@user-yx6tq6ny5z
6 ай бұрын
sir mujhe clip disc kids problem bhi h neck m sidhe traf sidhe hath m dard h or hath m kamjori h
Sr chakar ke liye kuch bataye
@SAAOLOrthoCare
Жыл бұрын
Namaste Nitu ji, iss dikkat ko kabhi andekha naa kare. Vistrit jaankaari aur Dr Rachit Gulati dwara online salaah ke liye 9267960082 par call ya whatsapp kare.
@Manalisail
Жыл бұрын
Kya kuch upay mila??
Hello Doctor, I am now 50 yrs of age. Five years back I had gone through Surgery at C5-6-7 due to cervical Myelopathy. My Symptoms initiated in Starting of January 2018. Due to compression at C-5-6-7 I felt pain in neck & radiating pain in shoulders. Then after @ 15 days my GAIT got affected. I felt imbalance while walking and poor grip in both the legs and feet. In between I was trying with treatments like neurotherepy, physiotherapy. However after one month means in Mid of February 2018 Tingling started in the neck region which were going till feet if I stretched neck to backward…. By End of February 2018 I started numbness in RIGHT Hand only & then in a week time I lost power / grip of my fingers. Additionally the legs also started jerk while walking and more imbalances. Hence in SOS situation I went for Surgery as advised by doctor in Mid of March 2018 to avoid further loss. Now after surgery my Heavy pain in Neck, Shoulders, tingling and the jerk in walking all are completely removed. The grip in my right hand /fingers slowly recovered and in next 6-7 month means by October 2018 @ 85-90% Power gained in Hand/Fingers. Rarely some cramp develops if there is any abnormal movement in hand but I am happy with the improvement. HOWEVER legs still not recover as that of my hand. My both legs are not weak since I can do trade mill, lift the weights by legs. ONLY I still feel stress/stiffness /spasticity in my both legs, feel numbness in legs, no firm grip. Feels stress in dorsal side of neck, thoracic region, lumber region, legs. …I am doing my regular activities but not as that earlier natural. Say I am living life with my 70% efficiency. Can't seat/walk longer causes lumber pain, numbness in legs. Can’t lean forward more causes stress/pain in lumber. Means now I am shifted in Stage 2 symptoms from Stage 3 of Cervical Myelopathy. Hope u understand my situation. Now is there is any hope to get rid of from this? It's now 5 years of surgery. I tried advance physiotherapy for lumber, legs, Ayurvedic treatment medicines, doing daily yoga, etc however no improvement. Whether this could be recovered by any means? Looking to surgery at cervical is it advised to opt for Chiropractic, neurotherepy, physiotherapy etc. Please advise suitably. Thanks!
@SAAOLOrthoCare
Жыл бұрын
Namaskar, We suggest you to never ever overlook this issue. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Delhi me apka clinic hai kya??
@SAAOLOrthoCare
2 күн бұрын
Thank you for showing your interest. To find out our center nearest to you, please visit our website at: - www.saaolorthocare.com/ or please contact +91 -9267960082. We value your interest and will be happy to assist you immediately.
Hot water bag le sokte hai
Dr. Sahib cervical mein whisky or wine pi sakte han kya
@SAAOLOrthoCare
Жыл бұрын
Namaskar, Please avoid it and we suggest you to never ever overlook this issue. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Sar aapse milane ki appointment Lena Ho Bhopal mein to aap kab ayge
@SAAOLOrthoCare
Жыл бұрын
Namaskar, Sorry we do not have a center in Bhopal at present. But you can book an online consultation with Dr Rachit Gulati. For franchise opportunities and other details call or Whatsapp us at 9267960082.
Sir cervical k kaaran tinitus ho sakta h kya aisa tinitus thek ho sakta h
@SAAOLOrthoCare
3 ай бұрын
Thank you for reaching out to us. To resolve your query, please contact +91 -9267960082. We value your interest and will be happy to assist you immediately.
Sir kya cervical pain se tinnitus ki problem ho skti hai, mereko tinnitus ki problem hai phle mujhe cervical pain tha
@SAAOLOrthoCare
Жыл бұрын
Namaskar, For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Sir Mujy upper back pain or ser mai halka dard rhta hi or lower back pain bhe . Jyda der Beth k or jyda standing mai rh kr . Sir kya ye ser dard esi waja se ho rha hi kya
@SAAOLOrthoCare
5 ай бұрын
Thank you for reaching out to us. To resolve your query, please contact +91 -9267960082. We value your interest and will be happy to assist you immediately.
Sir how to consult you
@SAAOLOrthoCare
9 ай бұрын
Thank you for reaching out to us. To schedule an appointment, please contact our calling team at the following phone number: +91-9267960082.
Plz reply
Where is your clinic?
@SAAOLOrthoCare
9 ай бұрын
Thank you for showing your interest. To find out our center nearest to you, please visit our website at:- www.saaolorthocare.com/ or please contact +91-9267960082. We value your interest and will be happy to assist you immediately.
Dr sahab meri C5 and C6 me problem ho gayi hai aur hand me jhanjhanahat hoti hai please excercise bataine
@SAAOLOrthoCare
Жыл бұрын
Namaskar, For more details or online consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Dr sahab me Pakistan se hon meri grdan or sr k peche koi b takiya rkhne se dard hota h koi b takiya nhi rakh pati sirf ek takiya fom ka us se km hota h mgr hota zaror h plz iske bare me b btaen kia waja h or kia krna chahiye mujhe
@SAAOLOrthoCare
Жыл бұрын
Ap humare doctor se consult kr skte hai You can book an appointment on saaolorthocare.com/book-appointment/ For more details, you can contact us at +91 9267960082
@MixingcandyChocolate.692
Жыл бұрын
Kis trhan krna h rabta ye no keee lagega
@MixingcandyChocolate.692
Жыл бұрын
Mujhe cod nhi malom or india ki madican alag hen Pakistan ki madican alag hen
@SAAOLOrthoCare
Жыл бұрын
@@MixingcandyChocolate.692 ap hume whatsapp pr bhi message kr skte hai
@HOME3708_
Жыл бұрын
@@MixingcandyChocolate.692 pillow change karo aur thodi exercise karo
कमर दर्द पर प्रकाश डालने की कृपा करें।
Hello dr, muje sar ke alag alag hisso me randomly mild pain or pressure mehsus hota hai or gardan ke piche bhi, muje anxiety issues bhi hai jiski medicine chal rhi hai, acidity ki bhi problem rehti hai chakkar tph nhi aate par chakkar jesa feel hota hai, muje kya krna chaiye
@SAAOLOrthoCare
Жыл бұрын
Namaskar, We suggest you to never ever overlook this issue. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Im suffering from this problem i finish show doctor nobody knows how to treat they just give painkiller 😢
@SAAOLOrthoCare
11 ай бұрын
Namaskar, We suggest you to never ever overlook this issue. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Mera accident hua th sir or meri c7 c6 nash dab gayi h 3 month ho gye mera lefht haath bhi ni uth rh ky aesa hota h nash dabne se haath ni uthtaa
@SAAOLOrthoCare
Жыл бұрын
Bilkul aisa ho sakta hai. Iss problem ko kabhi andekha nahi kare. For more details and consultation with Dr Rachit Gulati, please call or whatsapp at +91 9267960082.
Kya sir cervical ka ilaz cure h
@user-ho4kr4zp8tkhan
4 ай бұрын
Same problem
Muje meady ka masla hai koi b vitamin loon ya energy wali food khaon to allergy ho jari hai khansi. Lag jati hai kia karun ab.. neck pain jaa he ni rha sath sir bhari ho jata hai
@SAAOLOrthoCare
3 ай бұрын
Thank you for reaching out to us. To resolve your query, please contact +91 -9267960082. We value your interest and will be happy to assist you immediately.
@mrkk8127
3 ай бұрын
@@SAAOLOrthoCare mane apko kia Whatsapp messages
Hello sir, Mujhe osteoarthritis he, to knee pain me cold water ka shikai kare ya hot water ki.
@SAAOLOrthoCare
2 жыл бұрын
You can contact us at 9267960082 for more details.
DR keya khelne se bhi survical pain badh jata hai Meri gardan mein aur sar mein bahut Dard Hai jiske Karan chakkar a rahe hain
@SAAOLOrthoCare
Жыл бұрын
Namaste Kusum ji, bohot saare kaaran se ho sakta hai cervical pain. For more details and consultation with Dr Rachit Gulati, please call or whatsapp at +91 9267960082.
My grandfather is 65 years old.he is having serviceable stiffness, what to do.
@SAAOLOrthoCare
9 ай бұрын
Thank You for reaching out to us. To resolve your query, please contact +91-9267960082. We value your interest and will be happy to assist you immediately.
Sir mere cervical ko 2 months ho gye maine sb kuchh kr liya but koi aaram nahi aa raha KY karu. Exercise sikai tablets injection physiotherapy sb kr liya MRI me spine bulge mild h
@SAAOLOrthoCare
Жыл бұрын
Namaskar, For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
@rohit10201ful
7 ай бұрын
Go for chiropractic treatment
Cervical ka nack me tej dard hone per kon si tablet le?
@SAAOLOrthoCare
Жыл бұрын
Namaskar, Iss dikkat ko kabhi andekha naa kare. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Hi dr im From navi mumbai. Mujhe kaafi saalo se dheere dheere kabhi kabhi peeth se puri gardan or beauty bone left or right shoulder hands bahot pain hota hai. Or yeh pain badhta ja raha hai. Pls help main kya kru meri mri report sab normal hai. Main raat bhar nhi so pati hu. Saans ruk jati hai pain se😢😢😢
@SAAOLOrthoCare
11 ай бұрын
Namaskar, We suggest you to never ever overlook this issue. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Sir mere gardan me dard hone ke sath sath mujhe last 3 years se chakkar bhi aate hai mai kya karu bahut preshan hu
@SAAOLOrthoCare
11 ай бұрын
Namaskar, We suggest you to never ever overlook this issue. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Doctor sahab mein 2 sal se pareshan aankhon mein dhundha dikhta hai aankhon mein Nasha sa rehta hai mere pyar disbalance hote hain mein khadi nahin Ho paati hun jyada der aap iska upchar bataiye kya taklif ko dekh dekh ke Mai bahut pareshan hun kripya meri madad kariye
@SAAOLOrthoCare
Жыл бұрын
Namaskar, We suggest you to never ever overlook this issue. For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
sir walking karne se upper back pain hota he..... cervical pain ho sakta he?????
@SAAOLOrthoCare
9 ай бұрын
Thank You for reaching out to us. To resolve your query, please contact +91-9267960082. We value your interest and will be happy to assist you immediately.
Cervical pain ...tablets ke naam batiye
@SAAOLOrthoCare
Жыл бұрын
Namaskar, For more details or online consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Cervical pain barbar vapis q Ata hai
@SAAOLOrthoCare
Жыл бұрын
Namaskar Rekha ji, Cervical pain ka permanent solution paane ke liye aap hamare experts se contact kar sakte hai. For more details or online consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Kitne time tak 100% thik ho jayega
@SAAOLOrthoCare
2 жыл бұрын
Hey Rishab, You can book an appointment on saaolorthocare.com/appointment/ For more details, you can contact us at +91 9267960082
@MadanLal-wy1dh
Жыл бұрын
Dr. Sahib cervical mein wine ya whisky pi sakte han kya
Sir mujhe head movements right left krne par chakkar aate h kuch btaye sir so nhi pa rhe h 😢😢
@SAAOLOrthoCare
Жыл бұрын
Namaskar, For more details or consultation with Dr Rachit Gulati, call or Whatsapp us at 9267960082.
Christine Dsilva Hello sir, I had contacted you in April you had given me omega 3.i couldn't contact you as I was out of town
@christinedsilva2045
2 жыл бұрын
I am having back joint and shoulders lower neck pain l am taking Vitamin B12 1000mcg green, for a week is it right.
@SAAOLOrthoCare
2 жыл бұрын
Hi Christine, You can book an appointment on saaolorthocare.com/appointment/ For more details, you can contact us at +91 9267960082
میں سمجھا تھا گلاٹی کوی فرضی نام ھے۔ جو کپل نے بنایا ھے۔