Is there anything I can do about my neck pain?
Neck pain is a common issue that affects people of all ages. Whether caused by poor posture, stress, or an underlying health condition, neck discomfort can disrupt daily life and productivity. The neck, or cervical spine, has to be able to fulfill an incredible wide range of motions and yet protect vital structures such as the head and spine.
Common Causes of Neck Pain:
- Poor Posture: By that I mean poor positions. It’s not your posture but slouching, looking down at phones or computers for extended periods can strain the neck muscles. They've even created a new term for this Tech-neck.
- Muscle Strain: Overuse from repetitive motions or sleeping in awkward positions is one of the most common issues I see that lead to tension and soreness.
- Injuries: Sudden movements, whiplash from accidents, or sports injuries can damage muscles or ligaments.
- Degenerative Conditions: Arthritis or herniated discs may lead to chronic neck pain as the spinal joints start to exhibit normal change with age. Yes, I said normal. Disc herniations and degeneration is an expected symptom of aging and does not mean you are destined to have pain the rest of your life! Let us help you look at ways to reduce the surrounding inflammation so that you can return to pain free!
Symptoms:
- Stiffness and reduced mobility
- Sharp or throbbing pain
- Headaches
- Numbness or tingling in the arms or shoulders
Simple Solutions:
Position Correction: Sit upright, with elbows and knees at right angles. Keep screens at eye level, and make sure your main screen is straight ahead. Take regular breaks during long periods of sitting.
Breathing: Don't underestimate this. Box breathing is a common strategy. 5 second inhale. 5 second hold. 5 second exhale. 5 second hold. You may need to start with 3 seconds and build up. Sighing is also surprisingly effective!
Deep Pressure: If you have worked with me, you probably have a lacrosse ball. Get that thing out and start leaning into the shoulders and neck against the wall or floor. Gentle neck stretches can relieve tension and improve flexibility while you are watching TV.
Heat Therapy: Applying heat to improve blood flow or relax stiff muscles can provide relief.
Strengthening Exercises: Building core, neck and upper back strength can help build resilience to handle the day to day unavoidable stressors.-
- Pressing, pushing, shrugging and pulling should be a regular part of a balanced exercise routine.
- You can even strengthen the neck like you might other parts of the body.
If neck pain does not go away, give us a call, we will rule out serious conditions and create a personalized treatment plan. By making small adjustments and being mindful, you can prevent discomfort and return to a pain-free life.
