Home General Discussion

Any advice to rehabilitate a locked/stiff neck

quad damage
Offline / Send Message
littleclaude quad damage
Hi,

Any advice to rehabilitate a locked/stiff neck.

Since Christmas I have been working late on a laptop at various locations, I set up two large duel screens for a few nights and that’s when I totally locked up my neck. I should add my house has also been cold/drafty during some DIY alterations. Anyway Doctors signed me off for a few days and gave me lots of drugs. I have hit 40 and it feels like old age has just sucker punched me.

My neck is slowly getting better but once I'm back to normal I am seriously going to put some effort into getting fit as I don't ever want this to happen again.

Has this ever happened to you, neck or back problems and what did you do adjust in your life.

Replies

  • Makkon
    Offline / Send Message
    Makkon polycounter
    First, at least for now, get a chiropractor that comes recommended, since they can vary in treatment and quality. Make sure your insurance covers them. The ideal is that your treatment will have a start and a finish, and may result in exercises you do at home to strengthen the muscles in your spine to prevent a second injury, and to correct muscle spasms that are misaligning your spine. The treatment should be temporary, not an ongoing thing. A medical doctor is only going to be able to give you drugs (that's their job), many would even suggest a chiropractor, and physical therapy is not appropriate for your problem.

    Second, stay hydrated, and stretch.

    Third, if you don't want to emulsify your spine, work at a desk where you can have good posture. Even when moving around from place to place, a kitchen table is better than cross-legged on the couch or a sitting in a bed for working.
  • KeirKieran
    Offline / Send Message
    KeirKieran polycounter lvl 3
    Yeah, a chiropractor is your best friend in this instance. They'll be able to assess the problem and help you work out the spasms.

    I had a real ugly problem with a couple vertebrates pinching a nerve that put my hands in painful spasm. My doctor said it was carpal tunnel, and I needed surgery. My chiropractor found the problem and got me fixed up fine.
  • Bek
    Offline / Send Message
    Bek interpolator
    Haven't had anything like this personally but since going to a chiropractor has been mentioned I encourage you to read this first. I believe physical therapist is the term for people who take on similar problems but actually have post-graduate medical degrees and are far more likely to solve your problem rather than apply some bandaid solution. Whatever you end up doing; make sure you look into it, maybe consult your GP if you're unsure; bad medical treatment can be dangerous.
  • Jeff Parrott
    Offline / Send Message
    Jeff Parrott polycounter lvl 19
    Is the laptop in your lap on a sofa or at a table always? Are you standing at the table, sitting, etc? I've noticed that when I look down instead of straight ahead I get a headache at times. I've learned over the years to keep any screen at head level so I'm looking forward instead of down.

    I've heard people having the issue with dual monitors and looking right (or left) instead of straight on.
  • Justin Meisse
    Offline / Send Message
    Justin Meisse polycounter lvl 18
    If your doc gave you pills and that's it and you're not satisfied with that go to another doctor. My hip started hurting so bad I figured I was going to have to get it replaced, my doc gave me physical therapy and it worked great.

    Personally, I rank a massage therapist higher than a chiropractor, most back problems are muscle problems.
  • Mstankow
    Offline / Send Message
    Mstankow polycounter lvl 11
    Are chiropractors not real doctors and a scam as there is no actual science behind their work? Or need of a degree?

    I mean the guy who founded it went to prison for practicing medicine without a license.

    I would find a real doctor.
  • Lazerus Reborn
    Offline / Send Message
    Lazerus Reborn polycounter lvl 8
    Physical therapy is possibly one of the best ways to deal with chronic pain.

    It's not scary/hardcore/quackery, it's a standardised practice in the NHS for chronic pain sufferer's. I was lucky to get a spot on a pain management program for my condition.
    Here's some exercises that should help, after 3 weeks on this program people were walking when they started in wheelchairs. They were more aware of the body's needs, i can now do 4 days 9-5 a week, while prior i struggled 14 hours work a week. I've also stopped the majority of painkillers that i've been on for half my life so that's a bonus.

    http://imgur.com/a/CxB3m

    5 second stretches are a daily routine for me and it helps work out a lot of the stiffness.

    This is not a cure all quackery. It helps manage a condition and improve, not cure.
  • pior
    Online / Send Message
    pior grand marshal polycounter
    I've had sharp shoulder pain from working long hours in the past (about a decade or so ago), but it went away after some years probably due to my newfound willingness to not compromise on anything and listen to what my body tells me.

    It might sound obvious, but there seems to be an awful lot of bad habits amongst the digital arts community. People sitting at an angle at their desks, some using an iron claw fist when holding their stylus, some sitting in the softest chair possible which in turn completely locks the body in place ... the list goes on.

    On top of following the recommendation of health professionals, my advice would be for you to have a honest look at your workstation and put the time and effort to get rid of each and every little inconvenience. This might require you to build a new desk from scratch, to buy new hardware, and so on. All this comes with a cost, but health is too important to ignore !
  • littleclaude
    Offline / Send Message
    littleclaude quad damage
    [FONT=&quot]Cool thanks guys, I will take it all on board. I stopped the drugs after I tried them once, they made me feel like I was totally drunk. It’s been five days now and I can finally turn my head, just the left side of the trapezius in the middle portion is locking up when I do my head exercises[FONT=&quot] but its getting less and less.[/FONT][/FONT][FONT=&quot]
    [/FONT]
    [FONT=&quot]I had a look around a gym so going to get back in shape as I believe that’s the route of the cause, then work more efficiently, eat healthy and the new mission starts this week :)
    [/FONT]
  • WarrenM
    Personally, I rank a massage therapist higher than a chiropractor, most back problems are muscle problems.
    ^^ This. Odds are you have a few muscles that are seized up. Deep tissue/trigger point massage can help release them and get you straight again.

    I get a monthly massage to loosen things up and it's helped tremendously. I thought I was going to be done with computers at one point but it saved me.
  • Ferg
    Offline / Send Message
    Ferg polycounter lvl 17
    upper back problems are mandatory for computer-based professions. I climb a lot as well, which puts a lot of strain on the upper back, and have sports injuries with both rotator cuffs.

    For daily neck muscle happiness, I HIGHLY recommend getting one of these weird lookin' things - [ame="http://www.amazon.com/Body-Back-Buddy-Self-Massage-Tool/dp/B0006VJ6TO"]Amazon.com: Body Back Buddy Self-Massage Tool: Health & Personal Care[/ame]

    body-back-buddy.jpg

    You can use them to work on almost any knotted up muscle on your body, but I've mostly used mine for my upper back and it's made a WORLD of difference. They're easy to use while you sit at your desk. Get into the habit of stretching, work on your posture, and snag one of these guys... it won't solve world hunger, but it's helped me a ton.
  • Geezus
    Offline / Send Message
    Geezus mod
    That thing is awesome. I've had chronic neck/throat/back/shoulder pain for the better part of 4 years now. It's a huge source of anxiety for me. I started by going to the ENT, thinking it something pathological, I've since been in physical therapy... which helped here and there. I actually have an appointment with a Neurologist, this week, as I likely have a pinched nerve or possibly a buldging disc. This kind of stuff is no joke, take care of your spine!

    Edit: As a side note: be your own advocate in stuff like this. Be vocal and continue to push for a diagnosis and treatment. So many doctors, especially GP's, just want to write an Rx and be done with it. If your insurance allows it, find a specialist and seek out help.
  • Mask_Salesman
    Offline / Send Message
    Mask_Salesman polycounter lvl 13
    Laptops are like one of the worst things you can use ergonomically, its either gonna fuck up your neck, your shoulders or your wrists.

    If your at a desk work station, ALWAYS have your monitors set to eye level. You should never be looking down or up, and also craning your neck sideways because you've got a second monitor setup too far away from your neutral position is not going to do yourself any favours heh.

    And generally try not to lean forwards all the time, that will wear anyone down pretty quickly.

    I've been through it all myself and Chiropractors are definitely worth it :thumbup:

    It's gonna be a work station posture problem, drugs only treat symptoms not the cause. Good luck with it man :)
  • JacqueChoi
    Offline / Send Message
    JacqueChoi polycounter
    Got a standing desk at work.

    Went to the gym twice a week, which cleared up my carpal tunnel issues (With a lot more stretching).


    If I ever sat down again, I'd recommend a Herman Miller chair.
  • Aabel
    Offline / Send Message
    Aabel polycounter lvl 6
    Take up yoga. Ancient tradition that will work miracles for your body. It will help you recover from strain related injuries and learn to prevent them by making you more mindful of how you use your body.
  • Leinad
    Offline / Send Message
    Leinad polycounter lvl 11
    I had horrible back/neck pain for a while. I ended up making sure I had good posture at all times while sitting (I no longer slouch or lean in any direction). If I have bad posture for 30 minutes it will linger for weeks and continually get worse.

    I also no longer use my laptop given the awkward positioning it requires of me to have to effectively use it.

    Another thing I had to do was become more active. I realized I spent almost my whole waking day sitting down, so I try to move around whenever I get the chance. Working out, and allowing blood to properly flow through the body is pretty huge with dealing with discomfort.

    I don't think any of these will 100% solve all discomfort while working since some of it might be a matter of mileage (getting older and or past injuries). Regardless, it will definitely help.
  • JacqueChoi
    Offline / Send Message
    JacqueChoi polycounter
    Pretty much all problems stem from posture.


    I read a cool article on lifehack:

    http://www.artofmanliness.com/2015/01/17/wwii-workout-week-posture-training/
  • Kwramm
    Offline / Send Message
    Kwramm interpolator
    Leinad wrote: »
    I had horrible back/neck pain for a while. I ended up making sure I had good posture at all times while sitting (I no longer slouch or lean in any direction)..

    slouching doesn't necessarily have to be bad. It can be a good thing for people with lumbar pain. Sitting "straight" puts all the weight of the rest of your body on the lumbar vertebrae. (I got this from an orthopedic surgeon).

    What's bad though is if you remain in the same position for too long, because a single part of your spine has to carry your weight all the time. If anything, make sure you change posture frequently. get up. slouch, sit straight. just don't sit still. That's the reason those huge plastic balls work for some people - you can't really sit still on them for too long.
  • GhostPAUL
    the best way is to adress to a neurologist
  • KingTomislav
    Offline / Send Message
    KingTomislav polycounter lvl 5
    I just want to post thread on similar thing, then i saw this. I started to study 3d modeling and art recently, and now i started to have horrific pain in upper back and shoulders. Also, yesterday i got kind of "in a trance" while sculpting in zbrush, i lost track of time. And then after i stoped working, i felt my hand. It was all stiff and painfull. Around middle finger area. What is the proper way of sitting and proper way of handling pen? Or should i simply get over it and live with the pain?
  • notman
    Offline / Send Message
    notman polycounter lvl 18
    I get this often, from stress. It feels like I need to 'crack' something, to get me neck back in shape, but it's really muscles tensing up. Once I get through whatever is stressing me out, things seem to go back to normal.... for the record, I'm 40 too ;)
Sign In or Register to comment.