Got a Pain in the Neck? Incorporate These Stretches into Your Daily Routine

Think of all the injuries and pain you’ve had in your life. Some things are temporary—even momentary. A scratch on your finger, a blister from a fun day spent outside. All these things will pass, probably most of them with no more than a bandage or some ointment.

But that’s not the case with other injuries. Bones get broken. Deep cuts require stitches. And falls, overuse, or other injuries can create chronic pain in ways that we have a hard time getting over or getting through.

Take neck injuries: They can happen in all manner of ways, from car accidents to slips and falls and even just strain from overwork. That’s because the neck is in constant use. It holds up our house, of course. But it also helps in other ways, such as holding our phones when we talk or even just exercising and driving a car.

Unfortunately, neck pain becomes a problem for more than just a few people. In fact, neck issues can be an issue for up to 70 percent of all people at some point in their lives. And neck pain takes many different forms: It can become a migraine or a facial ache. It can transfer to the lower back. When it comes to neck pain, more women than men are affected by it too.

Many people’s first impulse may be to shy away from doing anything if they have neck pain. But they shouldn’t: Building those muscles is good work for the body and for the neck. There are a number of different tactics to take, including easy-to-learn stretches that work in low-level physical activity to help the neck muscles. This graphic offers alternatives to practice to help you combat and remedy nuisance neck pain for a healthier future.

You're Neck & Neck - Get Ahead of Your Pain. Simple On-the-Go Stretches.

Hip Pain Cardiff. We are building a community of patients, their carers, surgeons, physiotherapists, academic researchers and more. Please join us!

Cast Life – A Parent’s Guide to DDH Natalie Trice
Cast Life – A Parent’s Guide to DDH Natalie Trice

Improving awareness and understanding of young people’s hip conditions.

Patients, clinicians and researchers investigating Hip Dysplasia, Perthes and Slipped Upper Femoral Epiphysis.

On 28th October, as part of a series of Economic Social Research Council funded seminars, Hip Pain Cardiff will be focusing on the consequences of paediatric developmental dysplasia of the hip (DDH) and changes that need to be made.

Patients, family members and carers will be joined by leading Orthopaedic Surgeons John O’Hara and John Clegg at Cardiff University to discuss how diagnosis and treatment can be enhanced, pain can be managed and lives can be improved.

Sally Scott, Consultant Radiologist will also be speaking together with Natalie Trice from Spica Warrior and Emma Morley from Steps both of whom have personal experiences with the condition and work in the field. There will also be the opportunity for networking as well as Q and A Panel sessions.

Tina Gambling, Director of Postgraduate Research at Cardiff University, said, “At Hip Pain Cardiff we are committed to improving the lives of children, young people and adults with DDH (Hip Dysplasia). This event is an opportunity to bring together our key stakeholders and find out what they want so we can then use our research to influence positive change with the Government and health service policy.”

Natalie Trice, Founder of Spica Warrior, the UK’s only dedicated DDH charity, commented, “I am delighted to be an expert speaker at this much needed event. My sister, two cousins and son have DDH so I know only too well the effects it can have on the patient and wider family. We believe increased awareness of DDH can help with early diagnosis and prevent lives being blighted by arthritis, immobility and hip replacements. We are looking forward to working with Hip Pain Cardiff to drive forward change and reform and see this event as the first step in that process.”

“It is disheartening that we get still get so many adults referred to us for surgery when with one screening test this condition could almost disappear”, further added John O’Hara Consultant Surgeon Royal Orthopaedic Hospital Birmingham

 For more details about the event, details about attendance funding and to book tickets go to http://www.hippaincardiff.com

What is CRPS and what can we do about it?

Complex Regional Pain Syndrome (CRPS) is a chronic long-term condition that causes sharp, burning pains for those suffering from it. It can affect both men and women of any age, although it is most commonly found in people between 30 and 55. Three out of four people with CRPS are likely to make a full recovery from the condition, but this still leaves 25% with a moderate or severe permanent disability.

CRPS can be caused by soft tissue injuries, fractures, sprains, stroke, heart problems or small nerve fibre injuries, and it is usually identifiable by signs such as prolonged burning pain, changes in skin texture, unusual sweating patterns and abnormal difficulties with muscle movement. It is a horrendously difficult condition to endure, with everyday tasks like getting dressed, taking a shower and cooking dinner all requiring a great deal of effort.


To find out more about CRPS, including ways in which the condition can be treated and advice on how to cope with it from one day to the next, take a look at this infographic from Burning Nights (http://www.burningnightscrps.org/).

What is CRPS and what can we do about it?
What is CRPS and what can we do about it?




18 Magical Stretches in 18 Minutes – Get Rid of Back Pain

Stretches for Back Pain

One of the severe consequences of leading a sedentary lifestyle is back pain. On the contrary, even highly active people also suffer from back pain. Reports from the Australian Bureau of Statistics, for the year 2011–12, National Health Survey have shown that approximately 13.6% of the Australian population, which sums up to 3 million Australians, suffer from back ache. Furthermore, almost 70% to 90% of the people would have experienced back pain at one point or the other in their lives.

Whether you are suffering from back aches, recurring pains or even stiffness, practicing some back-pain exercises is one of the most efficient way to get some relief for your back and boost your overall wellbeing. Here are the top 18 back-ache relief exercises, which can be tried in just 18 minutes!

  1. Spinal Stretch

Lie on your back with your hand stretched outwards and the palm facing down. Slowly bend your leg to one side of your body when you are facing the opposite direction. Place your knee such that, the opposite hand is on top of the bent knee. Stay for 20 seconds and then repeat the same with the other leg.

  1. Knee to Chest Stretch

Lie on the back with your legs bent at 90 degrees. Now pull one leg back and hold it close to your chest to make a 60 degree angle, using both your hands. Hold your leg in this position for 20 seconds and then repeat the same with the other leg.

  1. Hamstring Floor Stretch

Lie on your back with the legs bent at 90 degrees, one leg at a time. Slowly straighten and grab the back of your leg with your hands. Pull your leg towards your body and hold it for 30 seconds. Pull your leg only till your body allows, not until it pains. However, a slight discomfort is normal.

  1. The Hip Flexors Stretch

Assume kneeling position and raise the right leg, placing your foot on the floor. Now shift your weight to your right leg and move forward. Lean front in this angled-forward position until you feel a mild stretch. Stay for 30 seconds and later repeat this with the other leg.

  1. Piriformis Stretch

Lie down and lift your right leg to rotate it externally, away from the midline, placing your right ankle on your left knee. Now slowly bring the left knee near your chest. Next, clasp your hands around the left hamstring muscles. Now pull your right ankle and left knee using your hand, until you feel stretched. Stay for 30 seconds. Repeat with the other leg.

  1. Complete Back Stretch

Start by standing one-arm’s length away from a sturdy object, such as table. Lean forward, slightly bending the knees and hold the edge of the object with both hands fully extended and head in line with the shoulders. Stay for 10 seconds.

  1. Quadriceps Lying Down Stretch

Lie down on your side keeping the hips, knees and shoulders in a straight line. Bring one of the heels towards buttocks by holding your ankle, until you feel stretched in your front thigh. Stay for 30 seconds. Relax and then repeat by turning over to the other side.

  1. Standing Hamstring Stretch

Stand in front of a sturdy object and place one foot on top of that object. Keep the trunk and knee straight, while leaning forward and then bend near the hips. Stay for 20 seconds before getting back to the starting position.

  1. Pelvic Tilt

Lie on the back and keep the knees bent. Keep your arms at the sides with palms flat. Take a deep breath and exhale as you flatten the back, until neck, back of the head and spine get pressed against the floor. Lift the pelvic area as you exhale. Repeat this 30 times.

  1. Cat and Camel

Kneel down with your hands flat on the floor. Take deep breath and inhale as you lift the lower rib. Relax your neck by rounding your back. Maintaining firm abdomen, exhale and then lower the chest. Repeat this a few times by look up slightly.

  1. Quadrupled Arm/leg Raise





Kneel down with your hands flat on the floor and raise one arm, without rising or twisting your shoulders. Then slowly straighten and raise your leg to opposite side. Keep your hips and neck motionless. Repeat it with the opposite leg and the other arm.

  1. Extension Exercise

Lie down facing the floor. If this gets uncomfortable, then use a pillow under your stomach. Stay for 1 minute and then prop up on your elbows. Stay for 1 second and then lower the back. Repeat this 10 times.

  1. Partial Curl

Lie down with knees bent and feet flat. Tighten stomach muscles and tuck the chin to the chest. Now curl the upper body forward by placing hands on the chest. Stay for 3 seconds. Breathe while doing this. Repeat 10 times in a set.

  1. Gluteal Stretch

Lie down and bend the knees. Keep the hands straight and place right ankle on top of the left knee. Stay until you feel a slight discomfort, but not pain. Stretch each leg for 20 seconds three times.

  1. Side Plank

Lie on the side and prop the upper body up using your elbow. Keep the legs straight and begin by lifting the hips away from the floor. Stay for 6 seconds and rest for 30 seconds. Repeat this 3 to 5 times.

  1. Bridge Pose

Lie down with knees bent. Extend the arms while keeping the palms flat. Lift your hips towards the ceiling while keeping your palms straight on the floor. Draw your tailbone and stay in this position with buttocks away from the floor. Never flex your buttocks or squeeze the gluteal muscles. Stay for 1 minute.

  1. Prone Spine Stretches

Lie down on your stomach. Place the palms below shoulders with the top of your feet flat on the ground. Engage the abdominal muscles, while slowly lifting the head up. Continue till the upper body and chest are away from the floor with arms straightened. Stay for 15 seconds and repeat this 5 times.

  1. Relaxation

This completes stretching, so take a moment to relax. Use a pillow under the legs and lie flat on a blanket with hands out and breathe. This completes your stretch exercise.

To see these exercises in more detail  please have a look at this fascinating web site.