Mannat Physio Care & Rehab Center

Hello,

Good morning everyone. This is Dr. Makhdoom Hasan. Aaj ka jo humara topic hai neck pain. Neck pain most common hai ek desk job employee mein. Neck pain kai prakar ka hota hai jaise cervical spondylitis, cervical radiculopathy, desk job employee mein bahut commom hai ki trapezitis, jo humari ye muscle hoti hai trapezitis, isme inflamation ho jati hai for long sitting worker ya fir jo computer pe bahut jyada der work karte hai ya fir poor posture ki wajah se. Toh mein aaj apko bataunga ki neck pain ko hum kaise prevent kar sakte hai? Ya kaise kam rakh sakte hai usko? So hum baat karte hai trapezitis ki, trapezitis hota kya hai? Trapezitis ek trapezius muscle hai jo ki jo hamare neck se start hoti hai shoulder ko peeche cover karte huve trunk tak jati hai. Usme kya hota hai ki inflammation ho jati hai aur inflammation jo hai humare bad posture ki wajah se ho jati hai, ya bahut der tak hum muscles hum ek position mein work karte hai, muscles tired ho jati hai, uski wajah se ho jati hai. Iske jo symptoms hai ki neck stiff ho jayegi, Aur ekdum severe pain hoga apko, posture ya neck se leke shoulder blade ko cover karega jo ki. Iske jo cause hai, jiski wajah se ye trapezitis hoti hai, mainly kya hota hai ki aap without moving head or neck bahut der tak kaam karte hai computer pe, uski wajah se bhi apko trapezitis ho sakti hai bahut almbe time ke liye ya fir aap long distance driving karte hai without break tab bhi apko trapezitis ke symptom ho sakte hai ya fir jo mother hai, jinka chhota baby hai breast feed karate hai, shoulder mein usko hold karte hai haathse, unko bhi chances rahte hai trapezitis ke.

Dusra kya hota hai mainly dekha hai maine bahut saare log phone ko iss tarike se hold kar lete hai, jo ki ek bahut bad habit hai, iss tarike se humko nahi karna chaiye, pura trapezius mein apko sprain ya pain feel hoga uski wajah se bhi trapezitis hota hai. Teesra hai ki trapezius muscle weakness due to trauma, cervical ya spondylitis. Sleeping one side neck bend karke der raat tak so jaana aap chahe kamar ki side so rahe ya fir stomach side se so rahe hai, uska koi matter nahi hai, lekin agar neck bend der raat tak agar aap sote ho toh apko subah mein yaha pe pain feel hoga. Teesra jo hai sports activities, ye causes hai jo humare trapezitis ko badhati hai. Ab apko mein kuch sujhav batata hu, iss se kaise bach sakte hai? Trapezitis ko prevent karne ke kuch sujhav hai jo agar aap foloow kare toh aap trapezitis se bach sakte hai. Number ek agar aap long distance drive kar rahe hai toh beech beech mein aap thoda sa break le lijiye. 2 ghante drive karne ke baad, 3 ghante drive karne ke baad ek tea break le lijiye sath mein thoda sa neck ko move kar le. Aap kya kar sakte hai aur thoda sa upper trapezius muscles ko thoda sa stretch kar sakte hai just like this, 5 seconds tak hold karna hai then relax, 4-5 repetition karna. Iske alawa aap regular basis pe neck strengthening exercises kar sakte hai. Jo ki apke neck ki muscles jo weak hai unko strength karenge aur jo trapezius muscles mein inflammation hoti hai usko hum kam kar sakte hai.

Dusra aap computer par bahut der tak kaam karte hai toh ek toh apka posture, computer ka jo monitor hai, uska jo level hai, vo ya toh eyes ke parallel ho ya fir slightly lower, iske alawa beech beech mein thoda sa break le lijiye aur kuch exercises hai jaise neck ko left-right, back and front move karein, 5-5 repetition kare. Hardly 5 minutes ki exercises hoti hai jo ki apke neck pain ko prevent kar sakti hai, trapezitis ko kaafi prevent kar sakti hai. Iske awala jab kabhi bhi bahut jyada severe hai trapezitis toh apko kya karna hai? Bina kuch soche samjhe ek cold pack leke 10-15 minute ke liye cold compression kar lijiye. Cold pack ka dhyan rahe ki direct skin pe na lagana, usko towel mein wrap karke aap aaram se 10-15 minute trapezitis jo ye muscles hai yaha pe aap rakh lijiye, uss se apko aaram milega. Iske alawa paas ke kisi physiotherapy centre pe jaaiye waha par kuch electrotherapy jaise IFT ya fir tense aap le sakte hai. Ultrasound jo ki kaafi help karta hai inflammation kam karne mein waha pe jo physio hoga apko kuchh exercises sikha dega, strengthening ya stretching exercise aap unse seekh ke aage ke liye current problems dubara na aaye usko prevent kar sakte hai. Neck pain mein ek cheej jo dhyan dene wali hoti hai, apko meine bataya ki trapezitis kya hota hai, trapezitis samajh ke treatment khud se nahi kare, koshish kare ek nearby, jo bhi qualified physiotheraptist hai usko jaake consult kariye. Ek proper diagnose karaiye. Proper diagnose hone ke baad jo bhi physiotherapist hai apko kuch exercises samjhayega, kuch electrotherapy hai jo ki pain mein kaafi help karti hai, pain reduce ho jayega toh kuch exercises hongi toh aap aaram se seekh lijiyega. Aap Lybrate ke through mujhe contact kar sakte hai.

Thank You!