neck pain

NECK PAIN
Neck pain can be very painful and limit your activities. It is often caused by poor posture, when for example revising for long periods of time, or using a computer incorrectly. Here are some simple measures to reduce the discomfort of neck pain

WHAT YOU SHOULD NOT DO

• DO NOT hold your head in extended forward positions for long periods of time, for example when reading and writing. Make sure that if you are reading and writing you have regular breaks every 30 minutes
• DO NOT turn your head quickly or suddenly
  DO NOT drive if you cannot turn your head
• DO NOT lift or carry heavy items, for example heavy bags of shopping
• DO NOT lie in the bath as this forces your neck forward and increases the strain on the neck, which can make your pain worse

WHAT YOU SHOULD DO

• DO use a lumbar roll when sitting. You can make a lumbar roll by rolling a towel into a tubular shape and tying it with a piece of string
• DO use heat, for example a covered hot water bottle, or wheat bag, to help the muscles in your neck and shoulders
• DO use a butterfly pillow to sleep. To make a butterfly pillow, tie a scarf or bandage around the centre of the pillow to make it form a butterfly shape. Put your head on the narrowed part of the butterfly pillow and tuck the edges around you. Many patients find a butterfly pillow helpful to reduce pain
• DO perform gentle exercises hourly to prevent neck stiffness. You can get a leaflet from the Practice

Source: Bradford Student Health Service

NHS Direct 0845 46 47 www.nhsdirect.nhs.uk