Functional Well-Being. Neck, Shoulders and Wrist

Transcription

1 Functional Well-Being Neck, Shoulders and Wrist 1

2 Neck Definition and Structure Your neck (cervical spine) is made up of 7 vertebrae that extend from the skull to the upper torso. 2

3 Causes of Neck Pain or Stiffness Many people experience neck pain or stiffness in the neck occasionally. In many cases, it is due to: Poor posture Working at a desk for too long without changing positions Normal wear and tear Overuse (sometimes referred to as repetitive use) On occasion, neck pain is caused by: Injury from a fall, contact sports or whiplash Inflammation Abnormalities in bone or joints 3

4 Shoulder Definition and Structure The shoulder joint is composed of three bones. Two joints facilitate shoulder movement. 4

5 Shoulder Pain Shoulder pain may originate in the joint itself or from one of the many surrounding muscles, ligaments or tendons. Shoulder pain usually worsens with activities or movement of your arm or shoulder. Shoulder pain that arises from some other structure is called "referred pain." Referred shoulder pain usually doesn't worsen when you move your shoulder. 5

6 Causes of Shoulder Pain The shoulder is easily injured during sporting activities and manual labor. Rotator Cuff problems Arthritis of the shoulder Frozen Shoulder Fracture Dislocation 6

7 Wrist Definition and Structure Made up of 8 small carpal bones plus 2 long bones in your forearm - the radius and ulna Pain often caused by sprains or fractures from sudden injuries. 7

8 Risk Factors Wrist pain can happen to anyone whether you're sedentary, very active or somewhere in between. Your risk may be increased by: Sports participation: Wrist injuries are common in many sports, including bowling, golf, gymnastics, snowboarding and tennis. Repetitive work: Almost any activity that involves your hands and wrists even knitting and cutting hair if performed forcefully enough and often enough can lead to disabling wrist pain. Certain diseases or conditions: Pregnancy, diabetes, obesity, rheumatoid arthritis and gout may increase your risk of developing carpal tunnel syndrome. 8

9 Symptoms & Causes Wrist pain may vary, depending on what's causing it. For example, osteoarthritis pain is often described as being similar to a dull toothache. While carpal tunnel syndrome usually causes a pins-and-needles feeling, especially at night. Not all wrist pain requires medical care. Minor sprains and strains, for instance, usually respond to ice, rest and over-the-counter pain medications. If pain and swelling last longer than a few days or become worse, see your doctor. 9

10 Initial Treatment of MSD related discomfort Not all pain requires medical care. Minor sprains and strains, for instance, usually respond to over the counter medication and following: R.I.C.E. Rest. Reduce or stop using the injured area for 48 hours. Ice. Put an ice pack on the injured area for 20 minutes at a time, 4 to 8 times per day. Use a cold pack, ice bag or a plastic bag filled with crushed ice that has been wrapped in a towel. Compression. Compress the area with bandages, such as an elastic wrap, to help stabilize the shoulder. This may help reduce the swelling. Elevation. Keep the injured area elevated above the level of the heart. Use a pillow to help elevate the injury. If pain and stiffness persist, see a doctor. 10

11 Treatment Injuries can range from a muscle strain to disc and nerve injuries, i.e., a pinched nerve. Therefore a wide range of treatment options may be recommended by your doctor. Treatment & Drugs options: Prescription pain medication Stretching and exercises Traction Surgery or steroid injections Discussing alternative treatments with your doctor is also an option. Alternative treatments could include acupuncture, chiropractic, massage etc The treatment type for any injury should be strictly dependent upon the diagnosis so as to avoid incurring further damage. 11

12 Prevention Build bone strength. Getting adequate amounts of calcium at least 1,200 milligrams a day for women over age 50 or 1,000 milligrams a day for most adults can help prevent fractures. Stretch daily. Increasing your flexibility with your muscle strength will help in balancing your base of support about the joints. Prevent falls. Falling forward onto an outstretched hand/arm is the main cause of most wrist injuries and can also cause shoulder injuries. To help prevent falls, wear sensible shoes and remove hazards. Use protective gear for athletic activities. Wear wrist guards for high-risk activities as well as appropriate clothing. 12

13 Prevention cont Pay attention to ergonomics. Maintain good posture when working at your keyboard Maintain a relaxed, neutral wrist and neck position Take frequent breaks Be Dynamic get up and move Adjust your work space appropriately for the task Avoid awkward neck positions use a headset Have the right tools for the task Remember the best ergonomically correct work position is the next position, Be Dynamic Not Static! 13

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