Neck pain is a very common complaint seen in healthcare clinics all around the world. You probably have experienced some sort of neck pain in your life, and with our lives being so consumed by technology, long work hours and being under constant stress, it’s no surprise you may have experienced neck pain.
As chiropractors, neck pain is one of the most common conditions we treat and chiropractic care may be the solution to helping you and your neck pain. Chiropractors provide help by performing a thorough history, assessment and treatment for neck pain, along with advice on changing unhealthy spinal habits combined with exercise prescription.
Why is my neck sore?
Over the last six months of this pandemic, would you say you have used your phone or tablet more? Do you think your dining table has made a good desk? Do you feel that the habits you have made for your neck health have been good?
Poor posture is one of the most common causes of neck pain. Our desk-based lives and use of technology has resulted in us developing unhealthy habits by putting extra stress and strain on our necks. Poor posture usually develops through laziness from long time periods at the desk and is something you need to be trying to improve.
Along with postural causes of neck pain, a reduction in movement as we become more inactive can cause us to experience pain in the neck and upper shoulders. Movement is one of the healthiest habits we can establish as it helps keep the joints mobile and limits the development of joints stiffness and muscle tightness. As stiffness and tightness occurs, the neck can become deconditioned and more susceptible to developing neck pain more frequently.
How can I improve my neck posture?
Poor neck posture commonly presents as sagging of the head and chin forward along with an increase in the rounding of our shoulders. The longer we maintain these poor positions, the more stress we put on our spine and subsequently may be prone to developing neck pain.
To improve your neck posture, we need to be more aware of our head position and shoulders by setting regular reminders to posture self-assessments.
To correct the forward head/chin position, you can perform simple chin tuck exercises that can be done whilst sitting at your desk, in your car or against a wall. You can also look to correct some office ergonomics by raising your computer monitor screen and maintain an upright sitting posture whilst in your chair, making sure you have suitable support for your lower and upper spine.
How can I move my neck more?
To improve the movement of our neck, we need to start by actually moving our head and neck more than we currently are. Begin by performing simple movements of your neck as far as you can and perform these frequently throughout your day. Start initially by looking down, bringing your chin to your chest and then looking back towards the sky. It is important to try move as far into the range of motion as you can, provided the movement is not causing you pain or discomfort. The next movement is to rotate your head to the left and then to the right, once again going as far as possible whilst in pain-free movement. Perform 12 reps to each position, three times a day. It is important to do each movement slowly and controlled, not moving aggressively and emphasizing on achieving as much movement as you can in the joints.
If you have any more questions, or would like to know more about how to improve your neck pain, do not hesitate to contact the team at Perth Allied Health Clinic.