Instructions for people with acute neck pain
Chances are that you can use this book immediately. Nevertheless, if you have developed neck pain for the first time and it is no better 10 days after onset, do not use this book until you have consulted your doctor. Also, if you have complications to your neck problems, do not use this book until you have consulted the same person. Examples of complications are severe, stabbing pains, or that your head is pulled off-center, or that you have severe, continuing headaches. Keep your head up at all times. When you allow the head to droop while you are engaged in activities such as working at a desk, reading, knitting, or sewing, you place further strains on the already overstretched or injured tissues. It is essential to maintain good posture.
Do not roll your head around. Avoid quick movements, especially turning the head quickly.
Avoid the positions and movements that caused your problems in the first place. You must allow some time for healing to take place.
Do not sleep with more pillows than necessary. If you are comfortable with one pillow, then use only one. The contents of the pillow should be adjustable so that the pillow provides proper support for the neck.
When you remain uncomfortable while sleeping or attempting to sleep, you may benefit by placing a cervical roll inside your pillowcase.
Do not sleep facedown, as this places great strains on the neck.
Do not lie in the bath for any length of time, as this bends your head and neck forward, excessively.
Carefully start the self-treatment exercises. Remember, an initial increase in pain can be expected when beginning any of the exercises. This pain should decrease or centralize, or both, as you repeat the movements.
(In the event that you have a sudden onset of acute neck pain and need a quick summary of what to do, consult Chapter 16, Panic Pages for the Neck, which starts on page 261.)
