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Pinched nerves in the cervical spine (sometimes also called a kinked neck) usually occur suddenly and are related to awkward neck movements or trauma such as a whiplash-type injury. If caused by an unusual movement, the neck pain may quickly disappear on its own, without any treatment whatsoever. As such, be patient for a few hours to a few days and hope for the best.  The risk of neck injury is greater if the muscles are chilled and tight, so don't move your neck too vigorously until it warms up via normal blood flow or by covering it up with a scarf or turtleneck if the ambient temperature is cool. Continuing with normal neck movements, despite the pain, may reverse a pinched nerve naturally. If your neck problem is caused by conditions at your job, then talk to your boss about switching to a different activity or altering your work station so your neck doesn't suffer more abuse. Blue collar jobs such as welding and construction have relatively high incidence of neck pain, but so can office jobs if the neck is constantly in a twisted or flexed position. If the neck pain is exercise related, then you may be working out too aggressively or with bad form — consult with a personal trainer.  Complete inactivity (such as bed rest) is not recommended for neck pain — muscles and joints need to move and get ample blood supply in order to heal.  Practice better posture at work and at home. Make sure your computer monitor is at eye level, which will help prevent neck strain / sprain. Examine your sleeping conditions. Pillows that are too thick may contribute to neck issues. Avoid sleeping on your stomach as it can cause the head and neck to twist in aggravating ways. Non-steroidal anti-inflammatories (NSAIDs) such as ibuprofen, naproxen or aspirin can be short-term solutions to help you deal with pain or inflammation in your neck. Keep in mind that these medications can be hard on your stomach, kidneys and liver, so it's best not to use them for more than two weeks at a stretch. Never take more than the suggested dosage.  Dosage for adults is usually 200-400 mg, by mouth, every four to six hours. Alternatively, you can try over-the-counter analgesics such as acetaminophen (Tylenol) or muscle relaxants (such as cyclobenzaprine) for your neck pain, but never take them concurrently with NSAIDs. Be careful not to take any medications on an empty stomach, as they can irritate the lining of your stomach and increase the risk of ulcers. The application of ice is an effective treatment for essentially all minor musculoskeletal injuries, including neck pain. Cold therapy should be applied to the most tender part of your neck in order to reduce the swelling and pain. Ice should be applied for 20 minutes every two to three hours for a couple of days, then reduce the frequency as the pain and swelling subside.  Compressing the ice against your neck with a wrap-around elastic support will also help control the inflammation. Always wrap ice or frozen gel packs in a thin towel in order to prevent frostbite on your skin. Soaking your upper back and neck in a warm Epsom salt bath can significantly reduce pain and swelling, especially if the pain is caused by muscle strain. The magnesium in the salt helps muscles relax. Don't make your bath too hot (to prevent scalding) and don't soak in the bath for much more than 30 minutes because the salty water will pull fluid from your body and potentially dehydrate you. If swelling is a particular problem in your neck, then follow-up the warm salt bath with cold therapy until your neck feels numb (about 15 minutes or so). Stretching your neck might reverse your neck condition (either take pressure off the nerve or unjam the cervical facet joint), especially if you address the problem during its early stages. Use slow, steady movements and take deep breaths during your stretches. In general, hold stretches for about 30 seconds and repeat three to five times daily.  While standing and looking straight ahead, slowly laterally flex your neck, bringing your ear as close to your shoulder as possible. After a few seconds of rest, then stretch the other side. Stretching directly after a warm shower or the application of moist heat is recommended because your neck muscles will be more pliable.

summary: Wait and be patient. Alter your work or exercise routine. Take over-the-counter medications. Apply cold therapy. Consider an Epsom salt bath. Try gently stretching your neck.


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If you are still in school, talk to them about arranging a job shadow on your behalf. Many schools already have established programs or relationships with local workplaces. Ask your teacher, guidance counselor, or career services office for recommendations and contacts. If you have already graduated, get in touch with your school's alumni office. They often have networking and job search resources. You may already know someone who can arrange a job shadow for you! Spend some time looking over your address book and social media lists for anyone who works at a place you'd like to shadow. Ask your friends and family if they know anyone who can put you in touch with a potential shadowing opportunity. If you aren't able to find a contact, go to the company or office website and look up their human resources or public relations division. Many workplaces, especially government offices and major corporations, have established job shadowing programs and will be able to help you. Once you know who to get in touch with for a job shadow, write them a formal email asking for the opportunity to job shadow. The letter doesn't have to be long, but it should be polite, clear, and written in formal style. You could try writing something like “Dear Sgt. Smith: I am a student at Springfield High School and I am hoping to pursue a career as a police officer. I'm writing you to ask if the Springfield Police Department has any opportunities for a job shadow in the near future. I am happy to submit to a background check. Thank you for your time, and I hope to hear from you soon. Sincerely, Kelly Jones.” Some job shadows require a background check. If you're asked to take one, be sure to send them all the information they need as soon as possible. If you aren't able to find a job shadow in your area, search online for opportunities to online job shadow. These websites provide video tours, interviews with real employees, and opportunities to ask employees questions directly.

summary: Ask your school for help arranging a job shadow. Check your personal network for potential connections. Look up the company's human resources division. Write a formal email request to your contact. Take a background check if necessary. Try an online job shadow.


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Visit the website, type in your zip code or city, and click the search button. You’ll get a list of local United Way branches in your area that you can contact.  The list will include their address, phone number, and fax number. Some branches may include a website as well as an email address. Many United Way branches have listings in your local phone book. Find a recent phonebook and search for United Way under the “U” section of listings. Try to use the most current phonebook that you can find so you’re more likely to have accurate contact information. Use a cellphone or a landline to dial the number of your local United Way branch. They will operate under normal business hours, so call them between 9 am and 5 pm to speak to somebody there. Explain why you’re calling them and have all of the information that you’ll need. For example, if you need assistance with your utility bills, make sure you have your most recent bill, and be prepared to answer any questions that they may have. Most United Way branches allow you to walk in to speak to someone who can assist you. Check their business hours so you can make sure they’re open and visit their main lobby to speak to a representative who can help you. Bring any documents that you may need with you. If your local United Way branch has an email address listed, send them an email with any questions you have. Request additional information or resources and include your contact information in your email so they can follow up with you. Email can be useful because the resource specialist who responds can include links and contact information for programs and resources that you can use.
summary: Visit https://www.unitedway.org/find-your-united-way/ to find a branch. Look in your phone book for a local branch if you're unable to locate one online. Dial your local branch’s phone number to contact them. Visit your local branch’s address to see them in person. Send an email to your local branch if they have one.