Common Causes of Neck Pain
常见的颈部疼痛原因
🔹 Muscle strain or tension 肌肉拉伤或紧张
- Poor posture (e.g. looking down at phone/computer for long periods) 姿势不良（例如：驼背、低头看手机）
- Sleeping in awkward positions 睡姿不当
- Carrying heavy bags on one shoulder
- Sudden movements or overuse 过度使用或重复动作
🔹 Joint wear and tear 关节问题
- Age-related changes like osteoarthritis 骨关节炎：颈部关节退化
- Degeneration of cervical discs (cervical spondylosis) 小关节功能障碍：脊柱小关节的刺激或炎症
🔹 Nerve compression 神经压迫
- Herniated disc: A disc bulges out and compresses a nerve 椎间盘突出: 脊柱小关节的刺激或炎症
- Bone spurs: Overgrowths of bone that press on nerves 骨刺：骨生长物压迫神经
- Cervical radiculopathy: Pinched nerve in the neck causing pain radiating down the arm 颈神经根病：颈部神经被压迫
🔹 Injury or trauma 受伤
- Falls or sports injuries 跌倒或运动损伤影响颈部
Complications of Neck Pain
🔹 Reduced range of motion 活动范围受限
- Persistent neck pain can lead to restricted movement, such as difficulty looking down, turning your head, or performing daily activities.
持续的颈部疼痛可能导致活动受限，例如，低头、转头或做日常活动时出现困难
🔹 Nerve-related symptoms 神经相关症状
- Numbness, tingling, or weakness in shoulders, arms, or hands (cervical radiculopathy). 长期的神经压迫可能导致神经损伤，进而引发 麻木、刺痛、或者肌肉无力，尤其是如果颈部疼痛与椎间盘突出或骨刺有关。
🔹 Headaches / Migraine 偏头痛
- Tension headaches or cervicogenic headaches caused by tight neck muscles. 颈椎病 或 肌肉紧张可能会导致 紧张性头痛 或 偏头痛。
🔹 Restricted Blood Flow to the Brain 脑部血流受限
- Severe cervical issues, such as vertebral artery compression, the blood supply to the brain may be affected, leading to dizziness, fainting, or balance problems.
🔹Postural Problems 姿势问题
- Long-term pain can lead to poor posture (e.g., forward head posture or shoulder tilt), which further exacerbates the pressure on the neck.
长期疼痛可能会导致不良姿势（如脊柱前倾或肩膀倾斜）的形成，进一步加重颈部的压力
🔹 Psychological effects 心理影响
- Chronic neck pain can lead to anxiety and depression, as persistent pain may affect mood, sleep, and overall health.
长期颈部疼痛可能会导致焦虑和抑郁，因为长期疼痛可能影响情绪、睡眠和整体健康。
Stretching Tips for Neck Pain
✅ Neck Pain Stretches (Do gently, hold 20–30 seconds, repeat 10 times)
🔹 1. Neck Side Bend (Upper Trapezius Stretch) (颈部侧弯拉伸)
- Sit or stand upright. 坐直或站直，保持放松的姿势。
- Slowly tilt your head toward your right shoulder (bring ear closer). 轻轻地将头部倾向一侧，把耳朵靠近肩膀。
- Feel a stretch on the opposite side of the neck. 放松上斜方肌和胸锁乳突肌
- Repeat on the other side 换边重复
🔹 2. Levator Scapulae Stretch (肩胛提肌拉伸)
- Sit tall, turn your head 45° to the right, and look down toward your armpit. 将头部向左转45度，同时轻轻收下巴。
- Place your right hand on the back of your head to gently pull down for a deeper stretch. 慢慢引导头部向下，直到感觉到从颈部到肩胛骨的拉伸感。
- Repeat on the other side. 换边重复。
🔹 3. Neck Rotation Stretch 颈部旋转拉伸,
- Sit or stand tall. 坐直或站直
- Slowly turn your head to one side (e.g., right). 慢慢将头部向一侧转动
- Tilt your head slightly upward (look up diagonally).在保持颈部旋转的同时，轻轻地将头部向右肩倾斜，以加深拉伸。
- Feel the stretch along the front and side of your neck (SCM area). 感觉到拉伸感沿着颈部前侧和侧面
- Repeat other side.换边重复。
🔹 4. Chin Tucks 下巴收回
- Sit or stand tall. 坐直或站直。
- Pull your chin straight back (make a “double chin”), keeping eyes level. 轻轻地将下巴往后收，像是做双下巴
- Hold for 5–10 seconds. Repeat 5–10 times. 保持5-10秒，然后放松 , 重复10-15次。
