Neck pain is a very common complaint I see as a physiotherapist. Neck pain can often be improved quickly with the right advice, treatment and exercises.
The most common reasons people develop neck pain are:
- Bad seating and working positions – being in one position for a prolonged period of time is not good for any joint. If you sit or stand in a position that forces you to keep your head turned in one direction, looking up or down for example extra strain will be placed on your neck muscles and joints, leading to pain.
- Previous injuries or neck problems – often injuries such as ‘whiplash’, a fall onto an outstretched arm, or hitting your head on something can lead to stiffness or weakness at the neck long after the problem has resolved, making pain more likely to come back as a result of something minor.
- Overuse of technology – in the modern world we are often using multiple devices during the day such as phones, TVs, laptops and tablets. Using devices often puts our heads and necks into poor postures and unusual positions. Over time this will lead to an overuse of certain neck muscles and pain will set in.
What to do about neck pain
Neck pain is a common complaint I see in clinic as a physio. Here are 4 ways you can help resolve it:
- Regularly check in with your posture and move position if sitting or standing in one position for a while. Our bodies are made to move; often if working at a desk (even a standing desk) or if sitting reading or using a phone we get into a slumped posture for longer than is good for our neck muscles. Regularly checking in with your position, changing it or even getting up for a quick walk or stretch will help reduce and prevent neck pain.
- Do regular stretch and mobility exercises for your neck, shoulders and upper body. If you are prone to neck pain it may be that you lack mobility or strength in these areas. Doing daily stretch and mobility exercises for your neck, shoulders and upper back such as yoga, Pilates or neck-specific exercises can help with this.
- Breathe. Breathing is important and I have no doubt you are actually breathing, however many of us don’t breathe well. Lack of aerobic exercise, anxiety and poor posture can mean we breathe shallowly and use our neck and shoulder ‘accessory muscles’ more than they should. Breathing well mostly uses the diaphragm and intercostal muscles, and causes the ribs to move outwards as well as upwards. Practicing diaphragmatic or lateral breathing daily can help to reduce tightness in the neck.
- Sleep well. Sleeping well is important for rest and recovery. Sleeping position is also important to manage neck pain… ensure you have a pillow that is not too big or too flat. Check that when you lie in your favourite position at night your neck is in line with your spine. If it is not you may need to change your pillows, or place a towel under your pillow to achieve the correct alignment.
If you are still struggling with neck pain book an appointment or get in touch to see if i can help. Visit the contact page.
