Which Exercise Is Best For Neck Pain?

By Ben Loomis – DSC_9441.jpg, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=73875056

Neck pain: Core exercises can help

Better support for your spine is key in avoiding neck ache.

If one morning you wake up with an aching neck, it can be difficult to accept that the problem did not start overnight. It normally takes several years, however, to experience neck pain.

The seven smallest vertebrae make up your neck, or cervical spine, and it is subject to the same stress as the backbone. A lot of load is taken up by our spines. They keep us up all day and take a lot of tension from the things we do, “says Dr. Dana Kotler, Harvard Medical School physical medicine teacher.” The spine can be degraded by arthritis, degenerative disc disease and weakening muscles. The wear and tear takes a toll over time, and we end up with a sore neck.

The root cause of neck pain

The main role of your neck is to help your head, and your head weighs a lot, about 10 to 12 pounds. When the head is slightly turned back, you can bear the weight well — a posture that better distributes the weight over the spine. The average woman, however, slightly tilts her head forward, which has the effect of putting more weight on her shoulders. A recent study determined that flexing the head 15 degrees forward, for example a typical position used to search a mobile phone, has the impact of magnifying.

How to prevent neck pain

It will help you to prevent aches and pains by holding your head so that it places the least amount of weight on your body. Since our anatomies vary, there is an optimal head position for no one. For certain individuals, however, the following pointers may help avoid neck pain.

With your chin, don’t lead. When you walk or even sit watching television or chatting, resist the urge to force your head forward.

Elevate your level of work. It will relieve pressure on your spine by raising your laptop, book, tablet, or cellphone to eye level. Look at having a stand for reading or an adjustable lap desk. Adjust your chair, keyboard, and monitor correctly if you use a desktop computer.

Help the lower back of yours. In isolation, the neck doesn’t exist. The force exerted by the head ‘s effective weight is distributed along the spine all the way down. Any support provided to the lower spine, therefore, relieves pressure on the neck.

Only take breaks. It’s easy to fall out of your best posture when you’re interested in a project that requires your full attention. Set a timer at least once an hour to remind you to get up , walk about, and realign your posture.

Have your chair tested. If you use the proper postures and exercises to reduce the pain in your neck and you still suffer, your chair could be the culprit. It may be just a matter of finding a chair for your work surface that is the correct height.

Dealing with neck pain

Generally, mild to moderate neck pain is nothing to worry about, and with a quick stretching exercise, you might be able to take care of it: put your chin in and move your head from side to side slowly. You will also want to consider an ice compress and an over-the-counter pain reliever if the pain is due to muscle strain from over-exertion, such as hefting a carry-on bag into an overhead compartment.

You should consult your doctor if you have serious or persistent neck pain , especially if it is associated with pain , fatigue or numbness in your arm. Your doctor will decide if the pain in your neck arises from an underlying disease. In order to help you focus on your posture, strengthen the muscles that support your back, and adjust your home or workspace to better avoid neck strain, your doctor may also refer you to other physicians.

Are You Looking for Relief From Neck Pain? 

Pace Physical Therapy in San Jose, California specializes in non-surgical neck pain relief and recovery therapies.  We pride ourselves on offering the best possible physical therapy available and going above and beyond for our patients. Our highly experienced physical therapist will work with you to improve your function and relieve your pain. We start by assessing the body as a whole. Oftentimes the cause of pain or an injury extends far beyond just the body part or muscle hurting. Without taking a comprehensive look at your entire self, we would be doing you a disservice in fully helping you heal and preventing future limitations. We then move on to fixing your areas of limitation.  Not all diagnoses are created equal. One person with neck pain may have completely different limitations than the next person. Your recovery program needs to be specific to what YOUR body needs and not just the typical exercise program that you can find online. Just because your pain decreases or you can walk longer doesn’t mean that it is enough to get you functioning at the level you want to be. While this often signifies the end of care at your typical PT clinic we don’t stop providing guidance until we help you successfully meet every goal you set for yourself with us on day one. Contact us today to schedule your appointment!