Do you have issues with ongoing tightness in your neck?
Or do you get regular neck niggles which can turn into a big neck and shoulder aches?
Have you found that you get a massage, it feels great, but then it just comes back every time?
There are likely several issues at play here, but the good news is there is many things we can do to get neck pain FULLY better (without the need for cortisone injections, surgeries or endless changes of pillows). Neck pain is not something you have to live with for your whole life! No matter how long you have had it!! (See my other posts here which explain more about how this can be true).
One of the first things you need to consider with neck pain are the movements and positions that make your neck painful. Here are some common things that I find people have trouble with:
Sitting watching the TV
At the computer or workstation
Looking at your phone or tablet
Reading the paper
Do any of these positions give you trouble?
Sometimes it might not happen straight away, but the neck will get sore after you have been in the position for an extended period of time (anyone had a sore neck and shoulders at the end of the work day?).
If this is the case, then you likely need to make adjustments to your posture in these positions. Good sitting posture can often help lessen your pain fairly quickly. If you have access to a physio who can look at your workstation this can be a big benefit.
Next, you need to look at improving your neck mobility. Stretching is a great way to do this. There are many different stretches for your neck and your physiotherapist will be able to tell you which stretch will work best for your situation. A stretch I find commonly works well is the chin tuck.
Finally, we need to work on your neck strength. Getting the muscles around your neck and shoulder strong is very important in help get rid of pain and even more important in keeping the pain away. Strong muscles are happy muscles! If you haven’t done many exercises involving the neck and shoulders before, you have to be careful here. Your physiotherapist will be able to guide you through which strength exercises will help you the most, without causing you any concerns.
If you follow this process, you should be well on the way to saying goodbye to your neck pain for good! If you hit any obstacles or can’t quite get on top of it, be sure to contact one of our friendly physios on (03) 5872 2221 who will be more than happy to have a chat with you to discuss what can be done to solve your problem for good.
Let me know how you go with the tips. I look forward to hearing about it! 😀
Yours in health,
Ben
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