Address
Shop no. 238, Powai Plaza, Hiranandani Gardens, Sainath Nagar, Powai, Mumbai, Maharashtra 400076
Work Hours
Monday to Friday: 11AM - 9PM
Sunday: Closed
Physical Therapy for Neck Pain Relief in Mulund and Powai
Welcome to ProSehat Physiotherapy Clinic, your trusted destination for effective neck pain relief. Dr. Pooja Singh, a highly experienced physiotherapist and Pilates instructor, offers evidence-based treatments to relieve pain, restore mobility, and prevent future discomfort.
Whether your neck pain is due to poor posture, injury, or chronic strain, our personalized approach ensures you get the care you need.
Expert Physiotherapy Care
Addressing root causes
Long-Term Relief
Convenient Location in Powai
Introduction
Neck Pain
Neck pain is more than just discomfort; it can interfere with your daily life, from simple movements to work productivity. While pain relievers offer temporary relief, physical therapy addresses the root cause, promoting long-term recovery.
At ProSehat Physiotherapy Clinic, we believe in a comprehensive approach that combines manual therapy, targeted exercises, and patient education to empower you in your healing journey.
Anatomy of the Neck
The neck, or cervical spine, is a complex structure made up of:
- Seven Vertebrae (C1-C7): Supports the head and allows flexibility.
- Muscles and Ligaments: Provides movement and stability.
- Nerves: Eight cervical nerves control movement and sensation in your arms, shoulders, and hands.
- Discs: Act as cushions between vertebrae, preventing friction.
Damage or strain to any of these components can lead to neck pain, stiffness, or radiating discomfort.
Why Choose Dr. Pooja Singh for neck pain relief
Dr Pooja Singh combines her expertise in physiotherapy with her Pilates training to create tailored programs that cater to your specific needs. Whether you are recovering from an injury, dealing with chronic pain, or looking to improve your overall fitness, Dr Pooja’s holistic approach ensures you get the best care.
Dr Pooja Expertise
Causes of Neck Pain
Neck pain may result from a combination of factors, including:
Poor posture, prolonged screen time, and sudden movements.
Herniated discs or bone spurs pinching the nerves.
Whiplash or sudden trauma from accidents.
Osteoarthritis and degenerative changes in the neck joints.
Emotional stress can lead to muscle tightness.
Conditions like rheumatoid arthritis, meningitis, or cancer can also cause neck pain. Identifying the cause is key to an effective treatment plan.
Diagnosis of Neck Pain
At ProSehat Physiotherapy Clinic, Dr. Pooja Singh will perform a thorough evaluation that includes:
- Medical History Review: Understanding symptoms, duration, and potential triggers.
- Physical Examination: Assessing neck mobility, posture, and muscle strength.
- Special Tests: Conducting neurological tests like Spurling’s Test and Cervical Distraction Test to identify nerve compression.
- Referral for Imaging: X-rays, MRI, or CT scans may be recommended for detailed insights.
Classification of Neck Pain
Based on your symptoms, neck pain may be categorized into the following types:
- Neck Pain with Mobility Deficits: Limited neck motion, often due to joint or muscle stiffness.
- Neck Pain with Movement Coordination Impairments: Common after trauma, leading to reduced strength and poor neck muscle coordination.
- Neck Pain with Headaches (Cervicogenic Headaches): Pain that starts in the neck and radiates to the head.
- Neck Pain with Radiating Pain (Radiculopathy): Pain, numbness, or tingling that radiates down the arm, caused by nerve compression.
Goals of Physical Therapy for Neck Pain
Reduce Pain and Stiffness: Alleviate discomfort and improve mobility.
Improve Range of Motion: Restore normal movement in the neck and head.
Strengthen Neck Muscles: Build strength in the neck and supporting muscles to prevent future injuries.
Develop Prevention Strategies: Educate patients on posture, ergonomics, and exercises to avoid recurrence.
Enhance Daily Function: Help patients return to their normal activities without pain.
When to go for Physiotherapy for neck pain
Physical therapy is ideal for:
- Acute or chronic neck pain
- Post-injury rehabilitation
- Whiplash recovery
- Neck pain with radiating arm symptoms
- Post-surgical recovery
When to Avoid Physical Therapy for Neck Pain
Physical therapy may not be recommended if you have:
- Recent neck fractures or severe trauma
- Severe nerve damage or paralysis
- Unstable spinal conditions
- Active infections or tumors
In such cases, immediate medical attention is essential.
Treatment Techniques at ProSehat Physiotherapy Clinic for neck pain
Dr. Pooja Singh uses a variety of advanced physiotherapy techniques, including:
1. Manual Therapy
Techniques like joint mobilization and soft tissue massage to relieve pain and improve mobility.
2. Exercise Therapy
Customized exercises to strengthen neck muscles, improve flexibility, and enhance posture. Examples include:
Chin Tucks
Shoulder Blade Squeezes
Neck Rotations
3. Dry Needling
Effective for reducing pain and improving muscle function.
4. Laser Therapy
Provides pain relief and promotes healing.
5. Education and Lifestyle Modifications
Guidance on ergonomics, stress management, and activity modification to prevent recurrence.
6. Pilates for Rehabilitation: Restores strength and flexibility, especially in chronic pain cases.
Exercises to Treat Neck Pain
At Prosehat Physiotherapy Clinic, we emphasize the importance of targeted exercises to alleviate neck pain, improve mobility, and prevent future issues. Below are some effective exercises you can try at home, but always consult a physiotherapist before starting any new exercise regimen.
1. Chin Tucks
- How to Do It:
- Sit or stand with your shoulders relaxed and head in a neutral position.
- Gently draw your chin inward, as if making a “double chin.”
- Hold for 5 seconds, then release.
- Reps: 10-15 times.
- Benefits: Strengthens the deep neck flexors and improves posture.
2. Neck Rotations
- How to Do It:
- Sit or stand with your shoulders relaxed.
- Slowly turn your head to the left as far as comfortable, hold for 5 seconds, and return to the center.
- Repeat on the right side.
- Reps: 10 times on each side.
- Benefits: Improves neck flexibility and reduces stiffness.
3. Shoulder Blade Squeezes
- How to Do It:
- Sit or stand with your arms at your sides.
- Squeeze your shoulder blades together, as if holding a pencil between them.
- Hold for 5 seconds, then release.
- Reps: 10-15 times.
- Benefits: Strengthens the upper back and improves posture.
4. Side Neck Stretch
- How to Do It:
- Sit or stand with your shoulders relaxed.
- Gently tilt your head to the left, bringing your ear toward your shoulder.
- Hold for 15-20 seconds, then return to the center.
- Repeat on the right side.
- Reps: 3-5 times on each side.
- Benefits: Stretches the neck muscles and relieves tension.
5. Neck Retraction
- How to Do It:
- Sit or stand with your shoulders relaxed.
- Slowly draw your head back, aligning it directly over your shoulders (like a turtle pulling its head in).
- Hold for 5 seconds, then release.
- Reps: 10-15 times.
- Benefits: Reduces forward head posture and strengthens neck muscles.
6. Shoulder Rolls
- How to Do It:
- Sit or stand with your shoulders relaxed.
- Roll your shoulders forward in a circular motion, then backward.
- Reps: 10 times in each direction.
- Benefits: Relieves tension in the neck and shoulders.
7. Upper Trapezius Stretch
- How to Do It:
- Sit or stand with your shoulders relaxed.
- Place your right hand under your thigh to stabilise your shoulder.
- Tilt your head to the left and gently pull your head downward with your left hand.
- Hold for 15-20 seconds, then switch sides.
- Reps: 3-5 times on each side.
- Benefits: Stretches the upper trapezius muscle, reducing neck and shoulder tension.
8. Cervical Extension Stretch
- How to Do It:
- Sit or stand with your shoulders relaxed.
- Gently tilt your head backward, looking up toward the ceiling.
- Hold for 5 seconds, then return to the neutral position.
- Reps: 10 times.
- Benefits: Stretches the front neck muscles and improves mobility.
Tips for Safe Exercise
- Start Slow: Begin with fewer repetitions and gradually increase as your strength improves.
- Avoid Pain: If any exercise causes pain, stop immediately and consult your physiotherapist.
- Maintain Proper Form: Focus on alignment and avoid jerky movements.
- Stay Consistent: Perform these exercises daily for the best results.
When to Seek Professional Help
If your neck pain persists or worsens despite these exercises, it’s time to consult a professional. At Prosehat Physiotherapy Clinic, Dr. Pooja Singh will assess your condition and create a personalized exercise plan tailored to your needs.
When to go for Physiotherapy for neck pain
Physical therapy is ideal for:
- Acute or chronic neck pain
- Post-injury rehabilitation
- Whiplash recovery
- Neck pain with radiating arm symptoms
- Post-surgical recovery
When to Avoid Physical Therapy for Neck Pain
Physical therapy may not be recommended if you have:
- Recent neck fractures or severe trauma
- Severe nerve damage or paralysis
- Unstable spinal conditions
- Active infections or tumors
In such cases, immediate medical attention is essential.
After weeks of severe neck pain, I found relief through Dr. Pooja Singh’s therapy. Her targeted exercises and manual therapy worked wonders. I’m back to my normal routine, pain-free!
Clear your doubts
Frequently Asked Question for neck pain
How long does it take to see results with physical therapy for neck pain?
Most patients experience noticeable relief within 3-4 weeks, but recovery time depends on the severity of the condition.
Can Pilates help with neck pain?
Yes! Pilates focuses on core strength, posture alignment, and flexibility, which are essential for long-term neck pain management.
Is physical therapy painful?
Some exercises may cause mild discomfort, but therapy is designed to reduce pain over time. Your therapist will ensure treatments remain comfortable.
How often should I attend sessions?
Typically, 2-3 sessions per week are recommended for acute pain. Chronic cases may need longer but with reduced frequency.
Patients Treated
0 k+
Years of Experience
0 +
Centers
0