Neck Pain-literally a pain in the neck!

The American Physical Therapy Association (APTA) reports that each year, nearly one third of the population will experience neck pain. This number seems to be continuing to rise with more people working from a desk and the increased use of screen time.

There are a few different types of neck pain, but the most common type is mechanical neck pain. Mechanical neck pain stems from the cervical spine, or upper spine, and neck which is composed of many muscles, tendons, and ligaments that contract and constrict throughout the day. These supporting structures may need to be addressed to improve the pain in your neck. Mechanical neck pain typically results from poor posture, neck strain related to work/physical activity, or even stress. Luckily, there are steps you can be doing to combat annoying symptoms of acute neck pain.

1. Position yourself for success!
   • We have all been told to “sit up straight” at some point in our lives, but this simple tip can make a huge impact on improving stress on your neck. If you’re sitting at a chair or desk your shoulders should be relaxed and in a natural position. Your feet should be firmly on the floor and bent at a 90-degree angle. Also, if you are using a monitor, it should be placed at eye level. Another posturing tip is to utilize earbuds/wireless speaker methods while talking on the phone. This will decrease the extra strain on your cervical spine by eliminating the cradling position of your phone and neck while you are talking.
2. Heat it up!
   • Apply heat to the neck muscles for 20 minutes can improve pain by relaxing the muscles of the upper spine. Apply a hot pack can also be done before stretching or massage to improve muscle pliability with activity. Heat also aids in increased oxygen flow and nutrients which encourages healing in your neck.
3. Stretch throughout the day!
   • Stretching aids in the flexibility of your muscles and ligaments to improve the functional movement of the neck and supporting structures.
   • Examples of exercises that are beneficial to perform:
     1. Cervical Retractions/Chin Tucks
        • slowly draw your head back so that your ears line up with your shoulders. Maintain upright posture throughout movement. Hold for 3 seconds and repeat 10 times for 2 rounds.
     2. Upper Trap Stretches
        • Begin by retracting your head back into a chin tuck position with good, upright posture. Next, move your head towards your right/left shoulder with your hand that is placed by your opposite ear for light over pressure. Hold for 30 seconds and repeat 3 rounds on both sides.
     3. Scapular Retractions
        • While maintaining upright posture, move your shoulder blades back towards the center of your spine and then down, as if you were placing them in your back pant pockets. Hold for 5 seconds and repeat 10 times for 2 rounds.

These few techniques are easy additions you may implement to your everyday routine to combat that bothersome neck ache!

References:

1.  Cote P et al. (2008). The burden and determinants of neck pain in workers: results of the bone and joint decade 2000-2010 task force on neck pain and its associated disorders, Spine (Phila Pa 1976) ,33(4 suppl):S60-74
2. Miller J et al. (2010). Manual therapy and exercise for neck pain: A systematic review, Manual Therapy, 15:334-354
3. Temple Health. (n.d.). 5 ways to avoid neck and shoulder pain when working from home. Temple Health. Retrieved October 18, 2021, from https://www.templehealth.org/about/blog/5-ways-avoid-neck-shoulder-pain-working-from-home.
4. 3 simple tips for alleviating your chronic neck pain. 3 Simple Tips for Alleviating Your Chronic Neck Pain: Pain Relief Solutions: Board Certified in Anesthesiology, Pain Medicine, and Regenerative Medicine. (n.d.). Retrieved October 18, 2021, from https://www.drneelaminmd.com/blog/3-simple-tips-for-alleviating-your-chronic-neck-pain.