Neck pain treatment

[FordPrefect]

I've had neck pain for about two years now, probably caused by bad posture and excessive time using computers. I went to a physiotherapist and she gave me a set of strengthening exercises similar to these (link below). My question is, should I be doing these exercises even when the movement is painful? If not, how can I recover? The movements hurt at any time of the day, so there won't ever be a chance to do them. The pain is tolerable so I can still do them, but wouldn't that make the injury worse? Any thoughts?

tinyurl . com / y9l32ox

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[pudding_bowl]

Hi Fordprefect,

If it comes on from bad posture and computer usage then you should make sure that you are correcting your posture and that you have a good ergonomic setup at your computer - also taking a 2 minute break every 10 minutes until you can last longer at the computer without pain.
From that website the first 2 - the basic exercises are ideal. Really dig into the chin tucks. Doing 10 reps 5-6 times a day? is that what your physio gave you.
Often when first starting the chin tucks (often this is the only exercise given) there is excessive pain, but after 3-4 days of doing them regularly and the joints start to mobilise the pain starts to decrease.
The best person to discuss those questions with is the physio however. Give them a phone call and ask them their opinion. They gave you the exercises and should know why they gave them and should be able to say which ones to cut back on to help reduce the pain etc.

Pudding

[therapynut]

I see patients regularly who have similar problems (increased by increased computer use). I also recommend the exercises as well as rest (when you can) and icing. Also, 2 weeks treatment with home ultrasound over the area of pain - 3xper day. You should experience relief quite quickly after beginning treatment (2-3 days) but continue the ultrasound regimen. Certainly, you will reinjure it but your home ultrasound will be available for the next flare up. good luck!

[pudding_bowl]

Therapynut,

I don't want to start a debate at all. I just don't use Ultrasound because I haven't seen it ever really work, nor have I seen any evidence to justify it's usage.
Do you have any recent articles at all or anything that would have me change my mind?

Thank you,
Pudding

[Petero]

I find those pillows made from contour memory foam can help neck pain. I tried one and found it to be helpful. You can get different ones in various different designs likes contoured or made from memory foam.
I would recommend them.