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  • Writer's pictureAshwood Chiropractic

Ten Things to Avoid with Neck and Arm Pain

If you're suffering from neck and arm pain, you may be suffering from something called Cervical Radiculopathy. This occurs when something in your neck whether it be an intervertebral disc that has bulged/herniated or a bit of bone had started to pinch the nerves that exit your spinal column and run down your arm.

Whilst Cervical Radiculopathy is usually not serious it can be very painful, even debilitating at times. We do recommend that you see a Chiropractor who can help you in the diagnosis and management of your condition.

Here are 10 things to avoid whilst you're suffering from neck and arm pain:

1. Avoid letting your affected arm hang. Support the arm with pillows throughout the day. This takes the stress off of the nerves in your neck and shoulder.

2. Avoid overhead activities such as painting. This puts pressure on the nerves and can make the pain worse.

3. Avoid carrying the head in a forward position. Your ears should be above your shoulders. Use chin tucks to take the head out of forward head carriage.

4. Avoid letting your shoulders round and fall forward. Bring your shoulder blades back by squeezing shoulder blades together. This will take the pressure off of the nerves in your neck.

5. Avoid static postures, try to stay mobile with simple exercises such as shoulder rolls and shoulder blade squeezes. Even in perfect posture, you should not sit still for more than 20 minutes. Stand up at least once every 20 minutes.

6. Avoid exercises that exacerbate the pain. You might find some exercises on the internet that you think might help but be sure to consult with a professional before undergoing any exercise programme.

7. Avoid having the computer screen too low at work, this will exacerbate the pain. The top of the screen needs to be at eye level this avoids any unnecessary strain on your neck.

8. Avoid sleeping on your stomach, this is the worst sleeping posture and puts a lot of pressure on the nerves in your neck. Try sleeping on your side with enough pillow support to keep your head straight and parallel to the mattress.

9. Avoid leaning over your smartphone whilst using it, bring the phone up to eye level.

10. Avoid chairs that are soft and do not offer enough support, slouching will make the pain worse.

Whilst rare, here are some symptoms that may require emergency medical care:

  • Difficulty with co-ordination in your hands such as struggling to tie your shoe laces or button your shirt.

  • Difficult walking.

  • Changes to your bowel or bladder function or habits.

  • Pain getting a lot worse.

Want to book an appointment? Come and see our friendly team at Ashwood Chiropractic Clinic, Cardiff, CF10 2DX.

Tel: 02921 990 255


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