Dr. E'rika Brock: Hello! I am Dr. E'rika Brock and today we'll be discussing how to get rid of back pain. In this segment, we'll be talking about neck pain itself specifically. Neck pain is a nagging issue among patients. It can cause headaches and impairments. First, if the pain has been with you for more than 3 days, it is suggested to use ice. When using a ice, what do you want to do to make sure is that the ice pack is actually covered itself specifically. You never want to place the ice directly on your skin. One thing to keep in mind is to always use the ice no more than 20 minutes specifically and suggested 2-3 times a day. If the pain has been with you for more than 3 days, we suggest you use moist heat. When doing so, we suggest for you to refer to the manufacturer's instructions. A good pillow also helps to prevent and get rid of neck pain. A pillow that is too soft or too firm will make your neck curve in an unnatural way causing more pain. A good neck exercise is by taking a towel similar to this and rolling the towel specifically and placing it under the patient's neck. By doing so, it allows the neck muscles to relax and alleviates neck pain that you may be having. Whenever you're doing this particular exercise, specifically you should do this for 15 minutes in order to relieve the pain in your neck. Now once again, we remind you that this is for back pain for muscular-skeletal issues or problems and not for any more serious issues. Now one way how you can do this partial sit-up is to have the patient laying flat on the table. When doing this sit-up, you want to actually bend your knees and place a pillow up under the neck in order to give support.
When doing this particular exercise, it's suggested to point your fingers straight out forward and to lift only use your neck and your upper back. When doing this, it is good to hold this position for 5-6 seconds when you are feeling the abdominal muscles and the lower back itself being stretched. It's good to hold this position for 5-6 seconds. When doing this exercise, it's always suggested to remember to breath at all times.
These are some simple exercises that can be done in order to relieve the back pain that you're having. The next time we'll be talking about is knee to chest exercises.