Cervical injuries or neck pain

The spinal column is the organ of support of our body and the protective case of the spinal cord, which is in charge of sensory and motor nerve conduction) to the whole organism. Although the spine is a "WHOLE", the structural difference of each segment causes different injuries and pathologies, depending on the part affected. The most mobile and vulnerable part is the cervical spine and, therefore, it is the area that most frequently suffers accidents that can become very disabling.

Causes

On one side, the accidents, such as traffic and sports (falls, dives in the pool, etc.), can cause injuries of varying degrees of severity, and can even lead to complete paralysis (total loss of mobility and sensation). There are also medical conditions of the spine, due to diseases such as osteoporosis, arthritis, etc. or of locoregional origin, which can be the cause of cervical spine injuries.

Another group of causes are determined by the performance of the activities of our daily life, including labor. Carrying out these activities involves the adoption of forced or sustained postures that mainly cause painful muscle contractures. This, coupled with the fact that most of the time we operate in poorly ergonomic or adapted environments, and the fact that neck pain is often the expression of muscular tension secondary to another problem, such as in stress states , emotional tension, anxiety and even in depression, makes neck pain frequent.

POSITIONTIPStanding Try to keep one foot elevated and resting on a step or object with alternating feet. Housework The iron should be at navel level for ironing. Walking Head upright, shoulders relaxed. Avoid high-heeled or totally flat shoes (2 cm heel). Car driving Seat adapted to the driver. Seat tilt slightly back. Good cervical and lumbar support. Use your rear-view mirrors Lifting objects Position yourself in front of the object, as close as possible. Spread your feet, bend your knees and back straight. Firmly grasp the load. Get up by stretching your legs.

Symptoms and Treatment

The most common symptom that occurs in cervical spine problems is pain, followed by difficulty with movements. In general, when the symptoms persist for several days, the pain increases, it does not disappear with analgesics or symptoms of complications appear, it is necessary to see a doctor.

The diagnosis of the different lesions that may occur will be made, in addition to the clinical examination and whenever the symptoms advise, by imaging: conventional X-ray, Computerized Axial Tomography or Each of the lesions that may appear require different Treatments, either conventional, with medication and rehabilitative or surgical treatment, but many of these injuries can be prevented.

Prevention of cervical injuries

For the prevention of cervical injuries, it is very important to practice physical exercise on a regular basis, in addition to always trying to surround ourselves with an ergonomic environment.

TIPS FOR SPORTS PRACTICE All sports Before starting, warm up the muscles for 10 or 15 minutes and at the end, perform stretching exercises.Playing golfWarm up: move the joints most involved such as elbows, hips, etc. and practice a series of light strokes. Play with the best possible style, rotating the spine more and the lumbar spine as little as possible. When swinging the spine as vertical as possible.TennisLightweight and handy racket with a large granite and fiberglass head with a system that reduces shock as much as possible. Exercise program to develop the muscles of the spine and compensate for the tendency to muscle imbalance. Mountain bikeBefore starting to pedal, it is advisable to warm up and stretch the muscles. Pedal first with gears that develop power. Adjust the saddle and the height of the handlebar well. You must adjust the height of the saddle so that it is fully stretched and the heel is at the level of the lowest point of the travel.

Tips so that the appearance of these annoyances is less frequent

In the workplace, if this is done in front of a data display screen, it is important to follow the following recommendations, among others and without prejudice to those provided by the company to the worker

recommendations

• Avoid sitting on one leg or with your legs crossed.
• Keep your back straight and your feet flat on the floor.
• Keep your back supported by the back of the chair, especially your lower back.
• Try to avoid holding the telephone receiver with your shoulder.
• Adjust the height of the chair to obtain a posture that allows you to work with your forearm comfortably supported.
• Whenever possible it is convenient to take micropauses, which are breaks of more than 10 seconds, but less than 2 minutes, in which you will take advantage, for example, to change your position.

These pauses allow the muscles to relax

• In the horizontal plane, the screen must be positioned within the 120º angle of the user's field of vision, although it is advisable to place it within a 70º angle.
• The distance from the screen to the user should not be less than 40 cm. The optimal distance is between 40 and 60 cm.
• The screen should be positioned so that its useful area can be viewed at angles between the horizontal line of sight and that drawn at 60º below the horizontal.
• It is convenient that it is located from the front to be able to use the keys without adopting forced postures, preferably aligned with the screen.
• It is important that there is a space of at least 10 cm. to rest your hands in front of the keyboard (with or without wrist rest).