By Genevieve Smith
Contributed by Belong Healthcare
Neck and shoulder pain can be a pervasive issue, and it’s becoming increasingly prevalent. In fact, it’s now rivalling low back pain as one of the most frequently addressed concerns in our practice. If you’re among the many experiencing this discomfort, read on to discover more about its origins, available treatments, and steps you can take to prevent and manage it.
Recognising Symptoms
For those already dealing with back pain, neck discomfort can often follow suit. It’s worth noting that neck issues can also trigger headaches, nausea, or feelings of dizziness.
Common indicators of neck and shoulder pain include:
- A persistent, dull ache in the neck and shoulders
- Difficulty turning the head to either side
- An ache between the shoulder blades and the spine
- A sensation of tightness in the neck and shoulders
- Feeling like the shoulder is out of place
- Discomfort after prolonged sitting
- Difficulty finding a comfortable position while sleeping
- Headaches at the back or front of the head, and sometimes behind the eyes
Root Causes of Neck Pain
The most prevalent form of neck pain is mechanical in nature. It arises when the strain on the neck surpasses the tissue’s load-bearing capacity. This can result from a poor night’s sleep or gradually without any specific triggering event. Contributing factors may include posture, sleep habits, stiffness in the upper back, muscle tension around the neck, inactivity, emotional stress, and overexertion in work or sports.
Individuals experiencing chronic neck pain and headaches often exhibit diminished control over their neck muscles. One common issue is a decrease in the strength and control of a muscle group known as the deep neck flexors, located at the front of the neck. They tend to “switch off” when sitting in a slouched position with the chin jutting forward, leading to muscle imbalance and dysfunction.
Cervical postural syndrome is another emerging cause observed in our practice. It stems from modern lifestyle habits, particularly those involving prolonged desk work. As our reliance on modern conveniences increases, our physical activity diminishes. Consequently, our strength, endurance, and postural muscles weaken, impacting their ability to support the neck.
Seeking Relief: The Role of a Physiotherapist
The good news is, if you identify with any of the symptoms above, a visit to a physiotherapist may be just what you need. A physiotherapist can provide targeted interventions to alleviate neck pain and enhance spinal mobility. This may involve a tailored regimen of exercises, stretching, and strengthening to bolster the endurance of neck, shoulder, and core muscles. The aim is to enhance functionality and reduce pain levels.
Treatment options may encompass:
- Vertebral joint mobilisation
- Soft tissue massage techniques (e.g. Superficial Dry Needling, Myofascial release, Cupping)
- Postural adjustments
- Clinical exercises targeting neck and upper back muscle strength and endurance
- Ergonomic recommendations and modifications
- Guidance on pillow selection and sleeping postures
Tips for a Healthy Neck
Preventing many forms of neck pain can often be achieved through simple lifestyle adjustments.
Here are some practical tips to maintain neck health and prevent injuries:
- Use a heat pack to alleviate muscle tension around the neck.
- Maintain a tucked-in chin position, avoiding slumped shoulders. This aligns the neck vertebrae and can help reduce headaches.
- Keep the neck straight, avoiding prolonged turns when sleeping, sitting, or socialising.
- If using a shoulder bag or satchel, alternate sides to evenly distribute weight and reduce strain on the neck and shoulders.
- Avoid extended periods of looking down while reading or using a phone or tablet.
- Those who wear bras, ensure your bra provides proper support. Ill-fitting bras can lead to extra strain on shoulders and neck through the straps.
For those frequently on calls, consider using headphones or the loudspeaker option instead of cradling the phone between your ear and shoulder.
Remember, these tips are for informational purposes only. Always consult with a qualified healthcare professional for personalised advice and treatment.
