Tips to Relieve Neck Pain
Neck pain is one of the most common musculoskeletal issues in the United States. Thirty-five percent of the United States population experience chronic neck pain. It is most common among adults ages 30 to 50-years-old.
Anatomy of the Neck
The neck is a complex structure of bones, nerves, muscles, ligaments, and tendons that house the spinal cord, while also remaining strong, flexible, and able to move in all directions. The neck supports the head and is responsible for moving the head in various positions and directions. With less padding than the rest of the spine, the neck is more vulnerable to pain episodes.
Neck pain is commonly felt in the back of the neck just below the head as stiffness and pain, but the pain can extend to the upper back, shoulder, and arm. Signs of neck pain include having difficulty looking over your shoulder or looking up, inability to rotate or bend your neck, weakness in your arms and shoulder muscles, or muscle spasms.
Symptoms of neck pain include:
Pain in the neck, upper neck, shoulders, or arms
Inability to stand or sit up straight
Weakness in the arms
Numbness or tingling in the neck, shoulders, or arms
Stiffness when moving or feeling stuck in a position (stooped forward or head leaning to side)
Tight muscles and headaches
Increased pain when cough, sneeze, reach, or sit
Inability to remain in one position for long period of time due to pain
Common Conditions Contributing to Neck Pain
Neck pain can be debilitating and negatively impact an individual’s quality of life. There are three types of neck pain: mechanical neck pain, radiculopathy (or pinched nerve), and whiplash.
Mechanical neck pain: when joint, muscle, or ligament issues result in neck pain. It is the most common source of neck pain. It occurs when one or more joints in the neck lose their normal motion, resiliency, and shock absorption, which leads to muscular imbalances and pain.
Radiculopathy: known as pinched nerve, it occurs when a nerve in the neck is compressed or irritated and branches away from the spinal cord.
Whiplash: whiplash-associated neck pain commonly results from a car accident or sports injury. It occurs when there is a sudden acceleration or deceleration of the neck and head relative to the other parts of the body, thrusting the head and neck forward or backward rapidly.
There are a number of conditions that contribute to these types of neck pain, which include:
Spondylosis, or degenerative disk disease: this occurs as we age. The disks of the spine have a soft, jelly-like center that sits between the neck bones as shock absorbers. As we age, the centers of the disk degenerate.
Neck strain: musculoskeletal pain due to overuse of the muscles by holding your head in a certain position for an extended period of time, e.g. screen time, computer work, carrying a heavy bag, or sleeping in an akward position.
Neck injury: trauma to the neck due to a car accident or sports injury.
Herniated Disk: when the spinal disks bulge or rupture, which can irritate nearby nerves and cause neck pain. It is often due to aging or injury.
Tension headaches: result from neck pain, often due to strain in muscles at base of the skull. This can be caused by poor work ergonomics, eye strain, teeth grinding, and too much screen time.
TMJ disorders: overuse and fatigue of the jaw muscles can send pain into your neck and shoulders. TMJ damage can result from injury, excessive teeth grinding, stress, and arthritis.
Osteoarthritis & Rheumatoid arthritis: Osteoarthritis is age-related wear and tear of the cartilage at the ends of bones, including the neck. Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the joints.
Physical Therapy Treatments for Neck Pain
Physical therapy is the most effective treatment for neck pain, rather than surgery or use of pain medication. A physical therapist assesses a neck pain patient through a thorough evaluation, performing tests to examine physical limitations, such as weakness or tightness of muscles, numbness, difficulty moving, loss of reflexes, poor posture, joint stiffness, or difficulty walking.
Physical therapy treatment for neck pain involves:
neck stretching and strengthening exercises
posture improvement and ergonomic education
core strengthening exercises
cervical traction
A study on effective treatments for neck pain due to cervical radiculopathy highlights manual therapy [soft tissue mobilization and manipulation] and therapeutic exercise as key treatments to increase neck function and decrease pain. Another study noted that utilizing multimodal physical therapy for neck pain is effective for both recent-onset and persistent neck pain. Multimodal treatment includes manual therapy, range of motion exercises, and graded strengthening exercises.
Mechanical neck pain is often treated through manual therapy mobilizations and manipulations as well as specific strengthening exercises. Dry needling relaxes tight muscle bands in the neck to decrease pain and increase the range of motion of the neck pain patient.
Cervical traction gently stretches the neck, separating the disc and joint surfaces in the neck. It can be performed manually by the physical therapist or using mechanical cervical traction. This relieves pressure and pain in the neck.
To reduce the risk of neck pain, maintain good posture, regular physical activity to keep your muscles strong and flexible, a healthy weight to reduce stress on the spine, and proper body mechanics when you lift, push, or pull.
Are you experiencing neck pain and want relief? Give us a call today to schedule an evaluation and decrease your neck pain!
