NECK PAIN AND STIFFNESS- Singapore Physiotherapy for Neck pain

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NECK PAIN AND STIFFNESS- Singapore Physiotherapy for Neck pain

The neck supports approximately 1/7th of the body’s weight and is a highly flexible region. When experiencing neck discomfort, it can greatly restrict our mobility, earning it the colloquial label of a ‘pain in the neck’. Physio Asia, a well-established physiotherapy centre in Singapore, is dedicated to addressing neck pain by not only alleviating immediate discomfort but also offering guidance for long-term relief and preventive measures.”

Common Signs & Symptoms of Neck Pain:

  • Muscle knots around sides of neck or shoulder blades
  • Tension around neck and shoulder muscles
  • Radiating pain to shoulders, arms, upper back and/or chest
  • Cervical Headachesor migraines
  • Stiffness of neck or difficulty holding the neck in one position
  • Weakness, tingling, or numbness in arms or hands (cervical radiculopathy)
  • Hunching the back and slouching due to pain
  • Fatigue, depression, and anxiety

Types of Neck Pain: Your pain may either be Acute or Chronic in nature.

  1. Acute Neck Pain or Neck Strain:

Acute neck pain and muscle spasms can stem from various sources, including:

  • strained neck muscles or soft tissues due to improper posture,
  • extended periods of looking down at phones or computers,
  • muscle or ligament strains from sports-related incidents,
  • carrying heavy shoulder bags, or
  • adopting incorrect sleeping positions.

Additionally, neck trauma, such as whiplash injuries resulting from car accidents or falls that cause sudden backward and forward neck movements resembling a whipping motion, can lead to discomfort. Emotional trauma can also manifest as neck pain.

  1. Chronic Neck Pain: 

Chronic Neck Pain sets in when discomfort continues for more than three months. This can be particularly prominent in cases such as:

  • herniated neck discs,
  • spinal stenosis,
  • cervical bone spurs,
  • facet joint wear and tear related to cervical spondylosis,
  • pinched cervical nerves,
  • certain neck postures,
  • carrying heavy bags, and
  • utilizing incorrect breathing techniques.

In such situations, it becomes essential to actively pursue and implement effective solutions.”

Neck Pain Treatment through Physiotherapy:

Neck pain can often be preventable and manageable with the right approach, and that’s precisely what our team of physiotherapists excels at. Physiotherapists at our clinic are highly experienced in treating neck pain.

Your physiotherapy session for treating neck pain might include:

  • Neck Joint mobilization and manual therapy,
  • Cervical decompression therapy neck traction (light stretching of the neck),
  • Core neck Strength (SCORES) and stretching exercises,
  • Posture corrections as well as ergonomic advice,
  • Breathing exercises,
  • Cold laser and ultrasound for pain,
  • Short wave diathermy or electrical stimulation,
  • Improve balance and movement coordination.

How to prevent Neck Pains:

Posture corrections and movements can reduce and prevent neck pain from becoming chronic. Examples include:

  • Sit straight in the chair and keep your back supported
  • Position your feet flat on the floor
  • Lower your shoulders and keep elbows by your sides
  • Adjust your computer so the monitor is at eye level and keyboard at elbow level
  • Use a headset or speakerphone when using your phone
  • Change your position often and stretch your neck muscles every 30-40 minutes
  • Perform basic neck exercises of turning and side bending your neck
  • Use a good neck pillow that supports and cradles the neck when sleeping
  • Reduce stress with relaxation techniques
  • Breathing exercises daily.

Physiotherapy for Sports injuries

There are many benefits to doing sports and physical activity and more and more people are getting into it. Be it cardio, lifting, competitive sports, almost anyone who exercises on a regular basis will develop an ache, pain or sports injury at some time or another.

Different types of sports are predisposed to certain types of injuries because of the mechanics of the movement and the repetitive strain in certain movements.

Sports injuries result from acute trauma or repetitive stress associated with athletic activities. Sports injuries can affect bones or soft tissue (ligaments, muscles, tendons n nerves).

These Injuries can be classed as chronic or acute.

Understanding the mechanics of the body is important to know what are the optimum positions for the body to function in and the consequences if these positions are not followed through in sports and exercise.

Acute injury is due to an impact from a direct force by collision, being hit by an object or fall and if the injury is less than 2 weeks old. E.g. Sprains/strains, fractures, dislocations, hamstring tears, ACL tears.

Strained (pulled) muscles result from muscles being suddenly and forcefully overstretched.

This tears the muscle fibres, usually where they attach to the tendon. The muscle is painful and its strength is reduced.

Bruises and strains should be treated with ice to reduce the swelling

Sprains are different to strains – they involve ligaments rather than muscles and tendons.

Sprained/ twisted ankle Sprains occur when ligaments at joints get stretched and torn. A sharp twist of the foot can give you a sprained or twisted ankle. Severe sprains result in torn ligaments.

Sprains are more serious than strains, and result in considerable pain and loss of function at the joint. The symptoms are similar to a fracture or dislocation.

Sprains should be treated with ice and rest.

Chronic injury represents Tendonitis, joint instabilities, strained muscles and is generally a pain which has lasted more than 6 weeks and is caused by:

  • Overuse or repetitive stress of muscles
  • instability
  • Insufficient warm-up with lack of stretching and conditioning
  • training too hard
  • not allowing time for recovery
  • Improper sport gears or footwear
  • bad sporting technique

Common chronic sports injuries are: Tennis elbow, golfer’s elbow, carpel tunnel syndromeshin splints, general muscle ache/tightness.

Golf and tennis put a lot of strain on the elbow. In golf and tennis elbow, the tendons that attach muscles to the elbow joint become inflamed, sore and painful.

These injuries should be treated by applying an icepack and resting for several weeks.

Physiotherapy treatment will be helpful to relieve the pain

Shin splints are pains in the lower leg, caused by continuous stress over a long period of time.

Either the tendons around the tibia become inflamed, or ‘stress fractures’ develop – these are cracks along the length of the bone.

Shin splints should be treated with ice and plenty of rest. Cushioned footwear and special insoles or orthotics and strengthening exercises can help to prevent the injury returning.

General Tips to prevent injuries during sports:

  • Overuse of muscles or muscle weakness/imbalance. – Ensure your exercise program exercises all the major muscle groups working both the agonist and antagonist muscles.
  • Poor training methods – When starting a new exercise regime always seek advice from a trained professional in that field.
  • Postural defects– Hyper mobility puts you at increased risk of injury, consider leg length differences, scoliosis etc. 
  • Improper training equipment – Choose the right weight and number of repetitions for your ability.
  • Level of fitness/aging- Take in to consideration what you can realistically achieve.
  • An ideal posture –is when your joints sit and are worked in a neutral position. Poor alignment may result in frequent injuries. To train muscles most effectively you need the joints to be in their optimum alignment.

As experienced physiotherapists with sports injuries we believe:


Effective planning with your physiotherapist at Physio Asia:

  • Commences immediately following injury
  • Integrate pain relief for sports injuriesand activities accordingly
  • Stages – initial, intermediate, advanced and return to sport
  • Look for and correct any biomechanical abnormalities

Physiotherapist will advise you on:

  • Warm up
  • Stretching
  • Taping and Bracing
  • Protective Equipment
  • Suitable Equipment
  • Environmental factors
  • Appropriate Training
  • Nutrition

HAND ACHE AND NUMBNESS- Malaysia Physiotherapy for Hand Pain

Description/ Introduction

Hands have a very delicate and complex structure. This gives muscles and joints in the hand a great range of movement and precision. The different forces are also distributed in the best possible way. Thanks to this structure, you can do a wide range of things with your hands, such as grip objects tightly and lift heavy weights, as well as guide a fine thread through the tiny eye of a needle. Physio Asia as an established physiotherapy centre in Malaysia has been treating hand pain with an aim to help relieve the present pain as well as provide long term relief and advise to do long term prevention.

Clinical Signs and Symptoms

Hand pain may present with:

Affects your sense of touch and motor skills.

Its main symptoms are paraesthesia (tingling), muscle fatigue, and pain that can radiate up to the shoulder.

Patients might also experience a loss of sensitivity and dexterity. This can happen in just one or both hands over months or even years.

  • Tired or heavy feeling
  • Forearm and elbow pain that can radiate to the shoulder blade
  • Muscle weakness
  • Loss of endurance and dexterity (tendency to lose your grip)
  • Your pain may either be acute hand pain or chronic hand pain.

Types of Hand Pain

  1. Arthritis:

Arthritis is joint inflammation and can occur in multiple areas of the hand and wrist. Arthritis of the hand can be very painful.

  1. Carpal Tunnel Syndrome: 

a condition in which the median nerve is compressed as it passes through the carpal tunnel in the wrist, a narrow confined space. Since the median nerve provides sensory and motor functions to the thumb and 3 middle fingers, many symptoms may result.

  1. Tendon Problems

Two major problems associated with tendons include tendonitis and tenosynovitis. Tendonitis, inflammation of a tendon (the tough cords of tissue that connect muscles to bones) can affect any tendon, but is most commonly seen in the wrist and fingers. When the tendons become irritated, swelling, pain, and discomfort will occur.

How can Physiotherapy Help for Hand Pain: 

Hand pain can be preventable, if managed well and that’s what as Physiotherapists we help you to doPhysiotherapists at our clinic are highly experienced in treating hand pain. Your physiotherapy will include:

  • Education regarding changing wrist positions, proper neck and upper back posture, safe use of sharp utensils and tools, and incorporating stretching into your daily activities.
  • Exercises to increase the strength of the muscles in your hand, fingers, and forearm—and in some cases, the trunk and postural back muscles
  • Stretching exercises to improve the flexibility of the wrist, hand, and fingers.
  • Use of heat/cold treatments to relieve pain.
  • Use of a night splint to reduce discomfort.
  • A worksite visit to assess your work area. For example, if you sit at a desk and work on a computer, it’s important for the keyboard to be in proper alignment to help avoid working in a bent wrist position.
  • Increasing the size of the tool and utensil handles by adding extra material for a more comfortable grip.
  • Using anti-vibration gloves or anti-vibration wraps around tool handles if this is a factor at your workplace.

Hand Pain Prevention Strategies

To prevent neck pain: Posture corrections and movements can reduce and prevent hand pain from becoming chronic.

  • Use Wide-Handled Utensils
  • Use Your Largest Joints and Strongest Muscles Instead of Your Fingers
  • Make Typing Less of a Chore
  • Consider Kinetic Tape
  • Learn New Cooking Skills
  • Become a Palm Reader
  • Wear a Brace or Splint
  • Divide and Conquer
  • Dip Into Soothing Relief
  • Keep Up with Daily Hand Exercises