Free self help for patients suffering from neck pain from Proformance Clinics- causes, prevention, self help and home exercise plans

1. NECK PAIN
TIPS & AND TREATMENT
ADVICE
Top Traits of the Greats
Causes
There are different types of neck pain, with different causes,
but the key to receiving the correct treatment that can help
ease your pain is to assess what type of neck pain you are
suffering from. The most comon causes of neck pain can be
seen below:.
CAUSES OF NECK PAIN
Neck pain is very common. Current reports suggest that neck pain
will effect 2 in 3 people in the UK each year. It can be painful,
persistent and functionally deliberating, and people can suffer from
repeated episodes. Neck pain can effect your sleep, concentration
levels and can be associated with other symptoms, such as
headaches, shoulder pain and arm pain. The majority of people with
neck pain are suffering from what is known as ‘simple’ or
‘mechanical’ neck pain which can ease quickly or the pain can be
persistent which requires treatment to help restore movement,
function and decrease pain.
OVERVIEW OF NECK PAIN
Most neck pain is due to poor posture and age related wear and tear
of the structures of your neck. There are ways that you can prevent
neck pain and if you are suffering from wear and tear, which can help
maintain movement of your neck and reduce pain. These include
maintaining good posture; taking frequent breaks from your desk or
car; keep your neck straight when using your phone; stop smoking;
sleep in a good position with a supportive cushion; keeping active;
and keeping hydrated have also shown to help neck pain.
HOW TO PREVENT NECK PAIN
www.proformanceclinics.com | 01202 059348 | info@proformanceclinics.com
Causes of Neck Pain
Muscle strains
Can occur from poor posture sitting at a computer or smart phone,
sleeping in poor positions and overuse of
muscles near your neck
Changes to Joints or
intervertebral discs
Occurs in the older generation, due to the disc height decreasing
in height and bones suffering from osteoarthritis. This can limit
the neck joints range of motion and decrease function
Injuries
Injuries such as car accidents or sporting injuries can cause neck
pain. This is due to the neck is jerked back and forward quickly,
straining the soft tissues in your neck.
Nerve Compression
Conditions such as disc herniation or bone spurs can put
pressure on the nerves- this can lead to pins and needles
in your hands or more serious loss of movement

2. NECK PAIN
TIPS & AND TREATMENT
ADVICE
Top Traits of the Greats
www.proformanceclinics.com | 01202 059348 | info@proformanceclinics.com
Neck Mobility
Muscle Lengthening
Decrease Pain
Increase function
Improve Sleep
Aim to perform these stretching and
mobilisation exercises 3 times per day.
For each exercise perform 3 sets of 10
repetitions to promote:
For help on how to perform the exercises
please speak to one of the team.
If you have neck pain that is causing you significant problems or doesn’t
seem to be improving after a few weeks, it could be worth seeing our
Physiotherapists or Chiropractors. We can improve the movement and
function of your joints and muscles and we use a wide range of
treatments and techniques. Also to help with your symptoms, we offer
advice on looking after your neck when the pain has reduced to prevent
your neck pain from coming back again.
SEEK PROFESSIONAL HELP AND
GUIDANCE FROM OUR TEAM
If you have a fever, a high temperature with neck pain
Pain that is increasing, is unremitting, or disturbs sleep.
Unexpected Weight Loss.
Sever Headaches.
Visual Loss, Drop Attacks, and problems swollowing
Weakness in your arms, hands, or fingers (with) loss of
feeling.
New symptoms before the age of 20 years or after the age of
55 years with no biomechanical cause or history
History of Trauma and you have not been professionaly
assessed
Past history of Cancer, Aids, inflammatory arthritis,
osteoporosis and other infections.
Exercises to relieve Neck Pain
When to seek immediate medical advice
www.proformanceclinics.com | 01202 059348 | info@proformanceclinics.com
If you require further help and
support from one of our friendly
staff why not book a
free 15min consultation
at the clinic to see if we can help!
Get back to doing what you love
best!