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How to Keep the Cervical Spine Pain Free

The cervical spine is the part of the backbone that starts at the base of the neck and ends at the shoulders. It contains seven vertebrae attached by cartilage discs, and protects the spinal cord connected to the brain. Keeping the cervical spine in good condition is vital, because if the area is damaged in any way, it can cause reduced mobility, stiffness in the upper back, and pain starting in the neck and shoulders all the way through the arms.

Things You'll Need

  • Warm towel
  • Massage oil
  • Pillow suitable to your neck shape
  • Desk and chair arrangement suitable to your neck and back
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Instructions

  1. Prevention

    • 1

      Stretch your upper back frequently. Shrug your shoulders and rotate your neck after prolonged periods of sitting.

    • 2

      Adjust your seating arrangements for maximum comfort. For a work environment, keep the computer screen at eye level, Keep your knees below your hips, your arms on the armrests, and avoid hunching over in your seat.

    • 3

      Do not sleep on your stomach. Sleep on your back as much as possible, and use a pillow suited to the curve of your neck.

    • 4

      Maintain a healthy weight with diet and exercise. Obesity can aggravate spinal problems.

    Treatment

    • 5

      Apply light heat ( such as a hot towel ) or massage oil if there is pain in the cervical spine. This can help relieve discomfort.

    • 6

      Consult a physician if pain persists. He may prescribe medication to help manage the pain. Drugs commonly prescribed for cervical pain include steroids, anti-inflammatory medications, muscle relaxants and anti-depressants ( in case of pain-related depression).

    • 7

      Examine alternative treatments if general medical treatment is unsatisfactory. Options include physical therapy, acupuncture and chiropractic care.

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