Neck Pain

THE NECK

The seven bones that form the neck, the cervical vertebrae, are link together with facet joints.  With the neck muscles, they allow you to move your head in any direction.

Between each of these bones there are discs of cartilage known as intervertebral discs.  Each disc has nerve roots that branch out from the spinal cord. Impulses travel along these nerves sending sensations, such as pain or touch, directly to the brain.

COMMON CAUSES OF NECK PAIN

Cervical spondylosis

This is a common condition that typically occurs due to everyday use over many years. As we age, the discs become thinner and the facet joints ware causing the spaces between the bones to become narrower. This causes spurs of bone to form at the edges of the vertebrae and the facet joints, resulting in neck pain. Exercises can help to stretch and strengthen these muscles, alleviating pain over time.

Whiplash

Whiplash injuries are a common result of car accidents.  In many cases, the body is thrown forward, causing the head to flip back, and then once the body comes to a stop, the head is thrown forwards. There is often a delay before you feel any pain or stiffness.  The pain is a result of the ligaments and area surrounding the facet joints being stretched and associated muscles spasms as your body attempts to splint the injury.

Most cases of whiplash tend to improve within a few weeks or months. Wearing your seat belt and properly adjusting the headrests in your car will greatly reduce the damage from whiplash injuries. Incorporate gentle neck exercises to keep the neck mobile and help prevent longer term problems.

Tension

The muscles at the back of the neck are naturally tense as they work to keep the body upright. However, when we’re stressed we tend to tense these muscles even more causing neck pain and sometimes even tension headaches. Making sure to take time for relaxation and exercise will help to ease this tension.

NECK PAIN TREATMENT

Exercise

Exercise is the best way to ease stiffness and pain, build up muscle strength and stamina and improve your flexibility and general level of fitness.

Lack of movement due to neck pain can cause the muscles to become weak. It is important to keep your neck moving and not rest for too long, as this will make future strains much more likely.

Medication

Over the counter painkillers may help to reduce inflammation and can be useful to control pain, allowing you to continue exercising and keep your neck muscles strong.  However, if the pain persists over several weeks or becomes severe, consult your doctor to determine the best treatment options.

Physiotherapy

If your neck pain is affecting your activity and is persisting, ask your doctor about a referral to a physiotherapist. Physiotherapy can help to manage pain and improve strength and flexibility. A physiotherapist can provide a variety of treatments, help you understand your problem and prescribe a customized exercise program to get you back to your normal activities.

SIMPLE EXERCISES

Neck tilt

  1. Tilt your head down to rest your chin on your chest.
  2. Gently tense your neck muscles and hold for 5 seconds.
  3. Return to a neutral position and repeat 5 times.

Neck tilt (side to side)

  1. Tilt your head down towards your shoulder, leading with your ear.
  2. Gently tense your neck muscles and hold for 5 seconds.
  3. Return your head to centre and repeat on the opposite side.
  4. Repeat 5 times on each side.

Neck turn

  1. Turn your head towards one side, keeping your chin at the same height and moving within comfortable limits.
  2. Gently tense your neck muscles and hold for 5 seconds.
  3. Return your head to the centre and repeat on the opposite side.
  4. Repeat 5 times on each side.

Neck stretches

  1. Keeping the rest of the body straight, push your chin forward so your throat is stretched.
  2. Gently tense your neck muscles and hold for 5 seconds.
  3. Return your head to the centre and push it backwards, keeping your chin up.
  4. Hold for 5 seconds.
  5. Repeat 5 times.

If you’re experiencing persistent neck pain, we can help put together a customized program designed to build strength and reduce tension, contact us to book your consultation today!