Skip to main content

RSI issues: How I reduced my chronic neck pain?

About 2 years ago, I had successive bouts of flu in a matter of 3 months. Each episode would leave me weaker and the body pains would continue for a longer period. At the end of the 4th episode, I had persistent neck pain and I went to physiotherapist to get it checked out. He seems to have accidentally claimed my shoulder and that seems to start a cycle of chronic myofascial pain that was severe enough to prevent from opening doors,taps and even hold a spoon to eat. Of course in hindsight, the flu episodes were probably precipitated the problem of poor posture and weak neck muscles.

It has taken quite a while for me to be able to even look in a particular direction continuously including of course the computer screen. Though the treatment was long and still continues, here are few of the points that help


  1. Have a good physiotherapist who can gently reduce the myofascial trigger points. One of the side-effects of myofascial therapy for me was inflammation and it took some time to find a physiotherapist who was gentle yet persistent. In between I had to experience several bouts of inflammation and had to skip physiotherapy several days because of that. 
  2. Take pain medication to break the pain cycle. I found Flupirtine maleate very useful as it did not affect the stomach.  Since the pain was severe, the usual NSAIDS did not help much. I was also an antidepressant medications for example the tricyclic antidepressants but not sure if they helped
  3. Use cold and hot packs. I have reviewed some of the products that I have used in this post
  4. Use kinesiology tapes. These were very useful and reduce the pain a great deal making it possible for me to start gentle exercises. However, if I change them every alternate day, the skin would get affected. So if the physiotherapist was not working in one particular area, I would leave them on for several days until it started peeling off by itself.
  5. Complete avoidance of computer and mobile. This was very important because muscles that seem to have got affected are the ones that are used in this kind of work. Specifically, I seem injured more of my anterior muscles like sternocledomastoid and scalene rather than the usual trapezius muscle that people usually complain of pain from.
  6. One of the rules that I learned from a doctor which helped me a great deal was that for neck pain, exercise the neck and shoulder pain, rest the shoulder. I also suffered from shoulder tendinitis and this principle helped me focus on what exercises to do while dealing with the tendinitis.
  7. For the neck, the pain reduced only when I started using up till one KG of ankle weight that I would tie on my forehead and then do a chin tuck while lying down. Doing this exercise with a theraband did not make much of a difference but it gave me a clue on that I really needed to increase the strength training for the neck.

Comments

Popular posts from this blog

How US Tax Reform Affects Patients with Chronic Illness

It was messy, but it is finally done and over with! On December 22, 2017 the tax reform bill, or 'a giant tax cut ' as President Trump calls it, has finally been passed by both houses and has been signed into a law.

It is not immediately obvious how the tax plan impacts patients with chronic illnesses. Views in the media are often tainted by the political prism through which the commentators tend to look at this issue. Plus there is limited discussion of the specific provisions that can affect patients with chronic illnesses.

In this post, I am outlining some of the major provisions of the final bill that may affect chronically ill patients. Bear in mind that I am not a professional in accounting and taxation. However, I seem to have had more than my fair share of tax problems and as a result, I have become overfamiliar with the IRS website and publications.

Article continues after the ad
To make it easier to wrap our brains around this complex piece of legislation, I have div…

Strengthening Exercises While Being Bedridden

If you are frequently bedridden due to illnesses like chronic pain, chances are that you will tend to lose muscle mass. Less muscle strength can lead to increase pain thus causing a vicious cycle of chronic pain. It is important therefore to find a way to exercise and strengthen the muscle despite being bedridden.

Over the years, I have found myself frequently to be in this situation due to fibromyalgia.  There are several videos about exercises for the bedridden patients(for example, this). However, the exercises in these are more to improve mobility rather than increase muscle strength. Ultimately, I spent quite a bit of time compiling a list of exercises from YouTube that exercise and strengthen every major muscle group.  The list is provided below along with the major muscle groups that they exercise.As I have suffered from injuries because of using weights incorrectly, I recommend trying only with the resistance bands initially and that is what I have included in the list.
(The …

How I Healed My Shoulder Tendinitis

Shoulder Tendinitis is a common cause of shoulder pain. A more accurate term for it is Rotator Cuff Tendinitis. It means that one or more of tendons that make up the rotator cuff are inflamed. In my experience, even though this is not a serious injury, it is often debilitating and takes a long time to heal. I have had three recurring episodes of shoulder tendinitis in the last one year. I tried a variety of treatments but in the end, Kinesiology Tape along with frequent icing proved to be the most effective approach.
Article continues after the ad

Here is an account of my experience.
The initial symptoms
I developed shoulder tendinitis for the first time in my life due to shoulder pull ups. I was doing the pull ups as a part of a physiotherapy regimen to help me become functional after multiple years of disabling neck pain. Since I was also suffering from chronic abdominal pain, I was unable to lift any weights. So in order to rebuild the upper body strength, the physiotherapist suggest…