Posted on Jun.10.2024June 17, 2024

Effective Neck Pain Management Strategies: Reclaim Your Comfort and Mobility

The neck – it holds our heads high, allows us to turn our gaze to the wonders of the world, and gives us the freedom to nod in agreement or shake our heads in dismay. But sometimes, this hardworking and flexible area of our bodies throws a tantrum, leaving us craning in discomfort and battling achy muscles.
If you’re one of the many people wrestling with neck pain, fear not! The team at Monadnock Orthopaedic Associates is here to offer a helping hand (or should we say, “gentle neck stretches”).

Understanding the Source of Your Pain

Before we dive into solutions, let’s first explore the culprits behind neck pain. It can stem from a variety of factors, including:

- Posture problems: Slouching over your keyboard, hunching over your phone, or even sleeping in an awkward position can put undue strain on your neck muscles.

Muscle strain or overuse: Repetitive motions, heavy lifting, or even vigorous exercise can lead to muscle tension and pain.
Injuries: Sports injuries, whiplash from a car accident, or falls can all damage the delicate structures in your neck.
Arthritis: Age-related wear and tear on the joints in your neck can cause inflammation and pain.
Stress: When you’re feeling tense and anxious, your muscles can tighten up, including those in your neck.

DIY Strategies for Taming the Tension

While seeking professional help is crucial for persistent or severe pain, there are some handy strategies you can try at home to soothe your achy neck:

Posture patrol: Become the guardian of your spine! Practice good posture throughout the day, whether you’re working, driving, or scrolling through social media. Imagine a string gently pulling the crown of your head towards the ceiling, and keep your chin tucked slightly inward.
Stretching sensation away: Gentle neck stretches are your allies in the fight against pain. Try slow, deliberate rolls forward and back, side bends, and gentle chin tucks. Aim for pain-free movements and hold each stretch for 15-30 seconds.
Heat or ice relief: Apply a warm compress for muscle tension or an ice pack wrapped in a towel for inflammation. Remember, avoid direct ice contact with your skin!
Stress, the silent saboteur: Don’t underestimate the power of relaxation techniques! Deep breathing, meditation, yoga, or even a hot bath can work wonders in melting away stress and easing muscle tension.

When DIY Isn’t Enough: Seeking Professional Help

If your neck pain persists or worsens despite your best efforts, it’s time to reach out to the compassionate team at Monadnock Community Hospital. We offer a comprehensive range of services, including:

Personalized treatment plans: Our team believes in a customized approach to care. We collaborate with you to create a tailored treatment plan, addressing the unique aspects of your neck pain and ensuring it aligns with your lifestyle.
Physical therapy: Explore the benefits of physical therapy tailored to your neck pain. Our experts guide you through targeted exercises and stretches to enhance flexibility, strengthen muscles, and promote overall neck health.
Minimally invasive procedures: For certain cases, minimally invasive procedures may offer effective relief. Our office provides insights into these procedures, prioritizing your comfort and recovery.
Pain management techniques: Learn about innovative pain management techniques designed to alleviate discomfort. Our experts guide you through options that promote relief while considering your overall well-being.

Together, let’s keep your neck happy and healthy.
Stay well,

Dr. Terence McNamara, DO, FAAPMR, FABPM

Posted on Jul.15.2024

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Monadnock Orthopaedic Associates

Monadnock Community Hospital
Bond Wellness Center Suite 200
458 Old Street Road
Peterborough, NH 03458
Phone: 603-924-2144
Fax: 603-924-3993

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The neck - it holds our heads high, allows us to turn our gaze to the wonders of the world, and gives us the freedom to nod in agreement or shake our heads in dismay. But sometimes, this hardworking and flexible area of our bodies throws a tantrum, leaving us craning in discomfort and battling achy muscles. If you're one of the many people wrestling with neck pain, fear not! The team at Monadnock Orthopaedic Associates is here to offer a helping hand (or should we say, "gentle neck stretches").

Understanding the Source of Your Pain

Before we dive into solutions, let's first explore the culprits behind neck pain. It can stem from a variety of factors, including:

- Posture problems: Slouching over your keyboard, hunching over your phone, or even sleeping in an awkward position can put undue strain on your neck muscles.

Muscle strain or overuse: Repetitive motions, heavy lifting, or even vigorous exercise can lead to muscle tension and pain.
Injuries: Sports injuries, whiplash from a car accident, or falls can all damage the delicate structures in your neck.
Arthritis: Age-related wear and tear on the joints in your neck can cause inflammation and pain.
Stress: When you're feeling tense and anxious, your muscles can tighten up, including those in your neck.

DIY Strategies for Taming the Tension

While seeking professional help is crucial for persistent or severe pain, there are some handy strategies you can try at home to soothe your achy neck:

Posture patrol: Become the guardian of your spine! Practice good posture throughout the day, whether you're working, driving, or scrolling through social media. Imagine a string gently pulling the crown of your head towards the ceiling, and keep your chin tucked slightly inward.
Stretching sensation away: Gentle neck stretches are your allies in the fight against pain. Try slow, deliberate rolls forward and back, side bends, and gentle chin tucks. Aim for pain-free movements and hold each stretch for 15-30 seconds.
Heat or ice relief: Apply a warm compress for muscle tension or an ice pack wrapped in a towel for inflammation. Remember, avoid direct ice contact with your skin!
Stress, the silent saboteur: Don't underestimate the power of relaxation techniques! Deep breathing, meditation, yoga, or even a hot bath can work wonders in melting away stress and easing muscle tension.

When DIY Isn't Enough: Seeking Professional Help

If your neck pain persists or worsens despite your best efforts, it's time to reach out to the compassionate team at Monadnock Community Hospital. We offer a comprehensive range of services, including:

Personalized treatment plans: Our team believes in a customized approach to care. We collaborate with you to create a tailored treatment plan, addressing the unique aspects of your neck pain and ensuring it aligns with your lifestyle.
Physical therapy: Explore the benefits of physical therapy tailored to your neck pain. Our experts guide you through targeted exercises and stretches to enhance flexibility, strengthen muscles, and promote overall neck health.
Minimally invasive procedures: For certain cases, minimally invasive procedures may offer effective relief. Our office provides insights into these procedures, prioritizing your comfort and recovery.
Pain management techniques: Learn about innovative pain management techniques designed to alleviate discomfort. Our experts guide you through options that promote relief while considering your overall well-being.

Remember, taking care of your neck is an investment in your overall wellbeing. By implementing these tips and seeking professional help when needed, you can reclaim your pain-free range of motion and get back to enjoying life to the fullest. Together, let's keep your neck happy and healthy. Stay well, ) [_page_sections_1_wysiwyg] => Array ( [0] => field_5a79c5dfc5cca ) [page_sections_1_width] => Array ( [0] => normal ) [_page_sections_1_width] => Array ( [0] => field_5af99fbbc9de1 ) [page_sections_2_section_title] => Array ( [0] => ) [_page_sections_2_section_title] => Array ( [0] => field_5ada5134d3021 ) [page_sections_2_wysiwyg] => Array ( [0] => Dr. Terence McNamara, DO, FAAPMR, FABPM

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Monadnock Orthopaedic Associates

Monadnock Community Hospital Bond Wellness Center Suite 200 458 Old Street Road Peterborough, NH 03458 Phone: 603-924-2144 Fax: 603-924-3993

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