We are pleased to advise that deep linking capability, enabling users to directly download individual mobile toolkits, has now been released on the RDS mobile app. When you install the update, you will see that each toolkit has a small QR code icon the header area beside the search icon – see screenshot below. Clicking on this icon will open up a window with a full-size QR code and the alternative of a short URL for sharing with users. Instructions are provided.
You may need to actively install the update to install RDS app version 4.7.1 to see this improvement. Installing this update is also strongly recommended to get the full benefits of the new contingency arrangements – specifically, that if the RDS website should fail, you will still be able to download new mobile app toolkits.
To check your current RDS version, click on the three dots bottom right of the RDS app screen. This takes you to a “More” page where you will see the version number. To install latest updates:
On iPhones – go to the Apple store, click on your profile icon top right, scroll down to see the apps waiting to be updated and update the RDS app.
On Android phones – these can vary, but try going to the Google Play store, click on your profile icon top right, click on “Manage apps and device”, select and update the RDS app.
Please get in touch with ann.wales3@nhs.scot with any questions.
Physiotherapy Department
Borders General Hospital
Melrose
TD6 9BS
Telephone 01896 826548
telephone 01896 826548
This information leaflet aims to help people with mechanical neck pain. It gives information and exercises so that you can make practical step to improving your symptoms.
"Information given on this site is not meant to take the place of a talk with your doctor or health worker."
There are different types of neck pain, which are described below. We will be focusing on mechanical neck pain, which is the most common type.
The picture below shows the main parts that make up your spine. There are 7 bones in your neck, which are also known as your cervical vertebrae. There are also ligaments and muscles around your neck. Together these allow the neck to move in lots of different directions.
1. Vertebral body
2. Disc
3. Spinosus process
4. Facet joint
This is the most common and can be caused by different things. Posture is often the most common cause,
especially for people who work at a desk or computer all day.
This is most commonly caused by a car accident or sporting injury.
This is sometimes called primary torticollis or ‘wry neck'. Often muscles on one side of the neck go into spasm either after small injury or poor sleeping posture. The pain and spasm often settle in a few days.
This is sometimes called cervical spondylosis. The spinal bones (vertebrae) and the discs degenerate. This is more common in older people.
This is when the nerve root is pressed on or injured as it comes out of the spinal cord. This causes pins and needles, numbness and weakness in parts of the arm and neck supplied by the nerve root.
Pain usually starts in the neck and sometimes spreads to the shoulders and bottom of the skull.
People often find moving the neck may make the pain worse. Pain may also spread down an arm towards the hand and fingers. This is usually due to irritation of the nerve at the neck.
If you get numbness or pins and needles in some or all of your arm, you should discuss these symptoms with your doctor. This may be a sign of a problem with a nerve at the neck.
If you have an acute or sudden onset of neck pain then the recovery is normally good. Pain will start to improve after a few days and is usually gone after a few weeks. However everyone is different and it may take longer for some people.
If you get more chronic symptoms, the pain might come and go and you have ‘flare-ups' from time to time.
It is important to follow the advice in this leaflet to try and reduce the length of these flare-ups.
The main advice is exercise, pain control and correct posture both sitting and lying. These are discussed below.
The pictures show poor sitting posture and correct sitting posture at the computer. As you can see from the poor sitting posture the person's neck is poking forward and over time this can cause increased muscle strain and lead to a painful neck.
By making some small changes to your seat height or monitor position you can decrease the strain on your neck and back.
Seating is also very important. Having support at the lower back can improve posture and stop your head
protruding or poking forward.
Often people feel that sleeping in a poor position caused their neck pain and they wake up with pain and
stiffness. It is important to try and sleep with your neck in a good position. Aim to keep your head in a straight line with your body. Your pillow is very important for this.
The pictures below show a couple of ways to support the hollow of your neck.
a. Put a foam roll or rolled up hand towel inside a pillowcase
b. Twist pillow to make a 'butterfly' pillow
Try to avoid sleeping on your stomach as this can increase the strain on your neck over time.
Your doctor will advise you on what is most suitable. Below is a list of some of the more common painkillers used.
Paracetamol is often enough to control the pain.
Anti-inflammatory painkillers - some people find these help more than paracetamol.
Stronger painkillers such as codeine can also be recommended
Muscle relaxant such as diazepam can be used to calm down muscle spasm in you neck.
This leaflet has been produced to help you get a better understanding about the problems with your neck. It is not a substitute for professional medical
Patient information leaflets