Pain in the neck: alleviating neck pain

According to a study from the American Physical Therapy Association, at any given point 10 percent – 20 percent of the population report neck problems. When you think about current lifestyle trends, it really comes as no surprise. Many people spending large portions of their day staring at a computer screen and staring down at their smartphones. Experts are predicting that the incidence of neck pain is only going to become more prevalent.

Based on anatomy and function, the muscles of the neck can be vulnerable to overuse injuries that cause pain and limit motion. While there are definitely serious issues that cause neck pain such as disc problems, trauma to the area (auto accidents or sports injuries), and disease, most neck pain is associated with poor posture combined with age related wear and tear. Repeated bouts of poor posture, think looking down at your phone all day, can cause the muscles around the neck joints to become tired and overstretched.

The good news is that most neck pain can be treated conservatively and small changes to your daily routine can help prevent it in the first place. Try the following tips: 

Be aware of your posture: 
When you are standing or sitting, your shoulders should be in a straight line over your hips and your ears should be over the middle of your shoulders.

Strengthen your core and upper back:
The muscles of the abdomen and lower back form the foundation for good posture and having more strength in the upper back muscles will help you maintain proper alignment throughout the day. A couple simple things you could try:

• While standing or seated with proper posture described above:
  • Contract (tighten) your abdominal muscles for two seconds release then breathe.Repeat three - five times.
  • Squeeze your shoulder blades together and hold for two seconds.Repeat 10 times.

Proper workstation set up:
If your job requires you to sit in front of the computer for long periods of time, set up your workstation correctly. Try to have your monitor at eye level and adjust your chair so that you can sit all the way back with your knees bent at 90 degrees the same height or just slightly higher than your hips, feet flat on the floor. Use arm rests on your chair when possible.

Take frequent breaks and move:
Give your neck and the rest of your body some love by getting up and moving around frequently throughout the day. Throw in some simple stretches for your neck while you’re at it. Here are three quick and simple stretches that can be done right at your desk. All movements should be done in a slow and controlled manner. 

• Roll your shoulders backwards and down 10 times
• Squeeze your shoulder blades together 10 times
• Bring your ear to your shoulder 10 times on each side

Pay attention to sleep positions:
Try sleeping on your side or your back and avoid sleeping on your stomach. Use a pillow that keeps your neck more aligned and not overly forward.

If neck pain is affecting your daily activities you should contact your doctor or consider an appointment with a physical therapist to be evaluated.