Addressing Neck Pain
By MATTHEW BONANDER PT , DPT
The neck is an essential part of the human body for function and sustaining life . In addition to holding the head upright , it serves as a major passage for blood vessels and nerves as well as gastrointestinal and respiratory organs that help provide equilibrium between the various systems of the body . The neck moves by pivoting , bending ( forward , laterally ), and extending . Because the vertebral structures are smaller and have increased range of motion , they are at increased vulnerability to injury , especially if not cared for properly .
Many muscles and ligaments cross the neck to optimize stability . The vertebrae of the neck , seven in all , are cushioned by intervertebral discs which further enhance the structural integrity of the neck . The discs act to absorb forces placed on the spine and help prevent injury . The spinal column runs vertically and houses the spinal cord . The nerves of the spinal cord branch out at each vertebral level to provide sensory and motor input . These systems foster muscle contraction as well as feedback from our external environment back to the brain . The neck is truly an amazing part of the body !
Disorders of the neck can hinder function and quality of life . In fact , muscle tension is often carried in the muscles that cross the neck and upper back . Stress is a contributing factor to conditions such as headache and painful trigger points . Trigger points are discrete , hyperirritable , and focal points in skeletal muscle that typically lead to pain . Postural abnormalities occur often when excessive forward momentum is placed through the cervical vertebrae and related structures . Specifically , with forward head posturing , the upper portion of the neck is positioned in such a way as to limit normal rotation of the first cervical vertebra on the second . This , in turn places increased demands on the mid- to lower level of the neck and can lead to spinal instability , degenerative changes , and elevated neck discomfort .
Other symptomatic neck conditions include osteoarthritis , disc protrusion , and disc degermation . As part of emphasizing good care of the neck , appropriate posture and body mechanics are essential . Maintaining alignment of the neck and back helps minimize strain on the muscles , ligaments , joints , and nerves . For example , an individual who works at a computer for prolonged periods of time , needs intentional and scheduled breaks . The setup of the workstation should also be considered . For instance , are the hips and knees aligned at 90 degrees when seated in the chair ? Are the elbows also at 90 degrees ? Is appropriate eyewear being utilized ( if needed )? Is there appropriate lighting ? These are all important questions to consider in limiting the risk of strain or injury of the neck . The neck can be exercised by addressing strength as well as flexibility . Typically , the neck can be strengthened by actively moving the neck through the normal planes of movement ( up / down , rotation , ear to shoulder ) and with some form of resistance applied . Stretches are important for maintaining or enhancing range of motion and limiting the likelihood of muscle tension and headaches . Equally as important are maintaining appropriate durations of rest as well as dietary and hydration intake .
Whether addressing new onset of pain or chronic symptoms of the neck , an exercise program is important for helping to reduce symptoms and enhance quality of life . Author Matt Bonander is the author of Author of Exercise , Health and Vitality A Concise , Science-Based Guide for Adults and Older Adults which can be found on Amazon .
Author Matt Bonander is the author of Exercise , Health and Vitality A Concise , Science-Based Guide for Adults and Older Adults which can be found on Amazon .
30 • MAY / JUNE 2022