Skip to main content
Say "no" to neck pain!
In this age of rush, it is not always possible to keep neck erect, while working. May it be computer work or writing. May it be school studies or making chapatis at home, our neck is always bent! We are not conscious about this posture till it hurts. But when the pain starts we start cursing it. Actually if we take proper measures such incidence wouldn't happen.

See it this way, the movement of other joints is seen but neck movements is not observed in each type of work, still muscles of neck are always at work to keep it erect. In sitting/standing work of neck muscles continuously goes on. And for this reason neck muscles need to be stronger. Similarly, it is important to rest neck muscles while sleeping.  

When sleeping, the mattress and pillow should give firm support to neck muscles maintaining normal neck curvature. The reason why we have to use pillow, is to fill up gap between shoulders and head. Now if you use a very thick pillow your neck will remain in bent position, if you use very thin pillow neck will be unsupported and will fall backwards. In both these cases there will be stress on neck leading to stiff neck. So choose pillow with optimal height and proper firmness. The cervical pillows or neck pillows available in market are not for everyone consult your therapist before using them.
Watching T.V. or reading in sleeping position is so very common. We see it as a relaxation, in reality it gives lot of stress to neck muscles as the muscles are stretched in one direction and they do not get rest in between. So needs to be totally avoided.

If you are doing most of your work in sitting, as writing/ typing/ reading or computer use, it is necessary to move your neck and shoulder joints in the middle of task. Everyday stretching and strengthening exercises are also helpful as they improve muscle working capacity and posture.

Some of us travel a lot. Continuous vehicle driving gives shocks to discs between the neck vertebra. Disc being important shock absorbing structure of the body is likely to get damaged because of it. To avoid this, keeping neck musculature to its healthiest state is the best solution, yes that needs exercises! Having healthy muscles will ease off load from the discs and slow down their process of wearing out (degeneration). Maintaining good neck posture and taking proper breaks in between are very useful.

The exercises chalked out by your therapist should be done regularly. There are two types of exercises. One, that will improve the strength of neck and shoulder muscles, which will increase work capacity. Another type will give flexibility of muscles which will improve posture.

Think about prevention in time and improve health of your neck now.

For more information contact us on


Popular posts from this blog


4 EASY WAYS TO REDUCE EFFECTS OF SITTING We are at a crisis point. Our lifestyles have changed so much in the past few years that our bodies are not able to keep up with our economic evolution. We need to think seriously about chairs… Recent studies show that if you sit for 7 hours a day or more, you are twice as likely to develop diabetes and cardiovascular disease, and are 13% more likely to develop cancerwhich are similar to tobacco smoking.. These are the grim facts of sitting and we need to focus on developing strategies to reduce our sitting time to improve our health. So here are 4 easy steps to reduce effect of "New Smoking"
1. Get your steps up in your everyday life.

Just the process of moving your muscles increases blood flow and gets endorphins flowing. We need to change the attitude about our workout from something that emotes image of lugging a gym bag at 6am to overall strong and fit lifestyle. Park the car one station earlier and walk the extra 15 minutes, pick your k…

How to choose a right mattress in backache?

Mr. Raju, 35 year old, software professional, came to Cura physiotherapy clinic with lot of back stiffness and pain. The pain, he said was more in the morning times and reduces once he starts moving. We checked him clinically for muscle flexibility and strength but both seemed quite good. He told us, though he had sit for hours in his office, he was quite active person. He used to go for gym daily and did muscle training and cardio very regularly. We also asked him to get photograph of his workstation and car postures to rule out any fault in there. All were up to the mark! He was really taking all possible steps at home and in office to take care of his backache. Meanwhile, his physician asked him to go for blood factors. That also came normal..
Now the only problem could have been.. the mattress! The type of mattress he was using was the spring variety. Okay now.. this can be an issue. As with spring or any soft mattress, the body is not supported well. What happens is, with our bo…


When in you are in pain, getting list of exercises from your physiotherapy doctor and building fit musculature is the last thing on your mind! But believe me exercises have a great role, not only in reducing pain but also to avoid deformities and joint complications that may arise with arthritis. In this article, I am going to discuss about how we can prevent joint deformities and pain in small joints of hand and feet.
Before we do that, let us have a quick view of how exercises can help you in arthritis and save your joints.  
(Benefits of exercises) Regular exercises mean, ├╝Less pain from arthritis:- ·Exercises help in improving blood circulation, more blood flow means more nutrients and oxygen to working muscles and joint. Improved blood flow helps removing toxic products from the tissues. ·Working muscles are more flexible and stronger. Stronger the muscle less is the pressure on the joint and this in turn slows down joint wear and tear.  ├╝Stronger bones:- ·Studies prove that when the …